Road Racing Late base

Week 1

Day 1

43:50 34TSS IF 0.68

Day 2

Sub Threshold #1

55:00 60TSS IF 0.81

Day 3

Rest Day OR Free-ride volume

Day 4

Mitochondria #4

01:11:00 73TSS IF 0.78

Day 5

01:02:30 60TSS IF 0.76

Day 6

Rest Day OR Free-ride volume

Day 7

Mitochondria #5

01:11:00 73TSS IF 0.79

Week 2

Day 1

42:00 31TSS IF 0.66

Day 2

Anaerobic Intensive 30sec x 5

56:30 89TSS IF 0.97

Day 3

Rest Day OR Free-ride volume

Day 4

Mitochondria #6

01:01:00 67TSS IF 0.81

Day 5

01:06:20 61TSS IF 0.74

Day 6

Rest Day OR Free-ride volume

Day 7

Mitochondria #7

01:18:00 84TSS IF 0.8

Week 3

Day 1

44:35 32TSS IF 0.66

Day 2

52:00 55TSS IF 0.8

Day 3

Rest Day OR Free-ride volume

Day 4

Mitochondria #8

01:03:00 75TSS IF 0.84

Day 5

01:03:00 65TSS IF 0.79

Day 6

Rest Day OR Free-ride volume

Day 7

Mitochondria #9

01:38:00 107TSS IF 0.81

Week 4

Day 1

43:50 34TSS IF 0.68

Day 2

Anaerobic Capacity 4 x 60sec

59:00 65TSS IF 0.81

Day 3

Rest Day OR Free-ride volume

Day 4

Mitochondria #10

01:19:00 94TSS IF 0.85

Day 5

Sweetspot 12 minute

01:03:00 67TSS IF 0.8

Day 6

Rest Day OR Free-ride volume

Day 7

Mitochondria #11

01:08:00 87TSS IF 0.88