Road Racing Early base

Week 1

Day 1

Zone 2 Endurance 30min

59:00 43TSS IF 0.66

Day 2

42:00 31TSS IF 0.66

Day 3

Rest Day OR Free-ride volume

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

Day 7

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

Day 4

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

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

Day 4

Muscular Endurance #3

01:10:00 63TSS IF 0.74

Day 5

44:35 32TSS IF 0.66

Day 6

Rest Day OR Free-ride volume

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

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

Day 7

Mitochondria #3

01:19:00 74TSS IF 0.75