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Training plans
Road Racing
Early base
Road Racing
Early base
Week 1
Day 1
Zone 2 Endurance 30min
59:00
43TSS
IF 0.66
Day 2
Base Miles #1
42:00
31TSS
IF 0.66
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Muscular Endurance #1
58:00
49TSS
IF 0.71
Day 5
Active Recovery #2
48:00
32TSS
IF 0.63
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Phosphate 6
58:00
59TSS
IF 0.78
Week 2
Day 1
Zone 2 Endurance 30min
59:00
43TSS
IF 0.66
Day 2
Muscular Endurance #2
01:06:00
56TSS
IF 0.72
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Endurance #1
01:00:00
55TSS
IF 0.74
Day 5
Mitochondria #1
01:02:00
54TSS
IF 0.72
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Active Recovery #2
48:00
32TSS
IF 0.63
Week 3
Day 1
Endurance 12's #1
01:03:00
55TSS
IF 0.73
Day 2
Anaerobic 10 #1
58:00
64TSS
IF 0.81
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Muscular Endurance #3
01:10:00
63TSS
IF 0.74
Day 5
Base Miles #2
44:35
32TSS
IF 0.66
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Mitochondria #2
01:00:00
56TSS
IF 0.75
Week 4
Day 1
Endurance 12's #2
01:11:00
63TSS
IF 0.73
Day 2
Anaerobic 10 #2
01:01:46
69TSS
IF 0.82
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Muscular Endurance #4
01:05:00
59TSS
IF 0.74
Day 5
Active Recovery #2
48:00
32TSS
IF 0.63
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Mitochondria #3
01:19:00
74TSS
IF 0.75