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Training plans
Road Racing
Late base
Road Racing
Late base
Week 1
Day 1
Base Miles #3
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
Free Ride
Day 4
Mitochondria #4
01:11:00
73TSS
IF 0.78
Day 5
Endurance #2
01:02:30
60TSS
IF 0.76
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Mitochondria #5
01:11:00
73TSS
IF 0.79
Week 2
Day 1
Base Miles #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
Free Ride
Day 4
Mitochondria #6
01:01:00
67TSS
IF 0.81
Day 5
Endurance #3
01:06:20
61TSS
IF 0.74
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Mitochondria #7
01:18:00
84TSS
IF 0.8
Week 3
Day 1
Base Miles #2
44:35
32TSS
IF 0.66
Day 2
Tempo #1
52:00
55TSS
IF 0.8
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Mitochondria #8
01:03:00
75TSS
IF 0.84
Day 5
Endurance #4
01:03:00
65TSS
IF 0.79
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Mitochondria #9
01:38:00
107TSS
IF 0.81
Week 4
Day 1
Base Miles #3
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
Free Ride
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
Free Ride
Day 7
Mitochondria #11
01:08:00
87TSS
IF 0.88