Road Racing Early base

Week 1

Day 1

Zone 2 Endurance 30min

59:00 42TSS IF 0.66

Day 2

42:00 30TSS IF 0.66

Day 3

Rest Day OR Free-ride volume

Day 4

Muscular Endurance #1

58:00 48TSS IF 0.71

Day 5

Active Recovery #2

48:00 31TSS IF 0.63

Day 6

Rest Day OR Free-ride volume

Day 7

58:00 50TSS IF 0.72

Week 2

Day 1

Zone 2 Endurance 30min

59:00 42TSS IF 0.66

Day 2

Muscular Endurance #2

01:06:00 55TSS IF 0.71

Day 3

Rest Day OR Free-ride volume

Day 4

01:00:00 51TSS IF 0.72

Day 5

Mitochondria #1

01:02:00 49TSS IF 0.69

Day 6

Rest Day OR Free-ride volume

Day 7

Active Recovery #2

48:00 31TSS IF 0.63

Week 3

Day 1

Endurance 12's #1

01:03:00 54TSS IF 0.72

Day 2

Anaerobic 10 #1

58:00 52TSS IF 0.74

Day 3

Rest Day OR Free-ride volume

Day 4

Muscular Endurance #3

01:10:00 62TSS IF 0.73

Day 5

44:35 32TSS IF 0.66

Day 6

Rest Day OR Free-ride volume

Day 7

Mitochondria #2

01:00:00 49TSS IF 0.7

Week 4

Day 1

Endurance 12's #2

01:11:00 62TSS IF 0.73

Day 2

Anaerobic 10 #2

01:01:46 56TSS IF 0.74

Day 3

Rest Day OR Free-ride volume

Day 4

Muscular Endurance #4

01:05:00 58TSS IF 0.74

Day 5

Active Recovery #2

48:00 31TSS IF 0.63

Day 6

Rest Day OR Free-ride volume

Day 7

Mitochondria #3

01:19:00 65TSS IF 0.7