Road Racing Early build

Week 1

Day 1

Zone 2 with 1min

01:00:00 61TSS IF 0.78

Day 2

Sub Threshold #2

01:04:00 69TSS IF 0.81

Day 3

Rest Day OR Free-ride volume

Day 4

Mitochondria #12

58:00 80TSS IF 0.91

Day 5

53:00 45TSS IF 0.71

Day 6

Rest Day OR Free-ride volume

Day 7

Mitochondria #13

01:33:00 122TSS IF 0.89

Week 2

Day 1

Zone 2 Endurance #1

01:00:00 46TSS IF 0.68

Day 2

54:00 60TSS IF 0.82

Day 3

Rest Day OR Free-ride volume

Day 4

01:01:00 63TSS IF 0.79

Day 5

Accelerations #1

52:10 70TSS IF 0.9

Day 6

Rest Day OR Free-ride volume

Day 7

57:00 64TSS IF 0.82

Week 3

Day 1

Aerobic 15's #1

01:10:00 63TSS IF 0.74

Day 2

Strength Endurance Rotations

01:00:00 59TSS IF 0.77

Day 3

Rest Day OR Free-ride volume

Day 4

Anaerobic Endurance 6 x 60sec

01:13:00 85TSS IF 0.84

Day 5

Strength Tempo / 15sec sprint #1

58:30 69TSS IF 0.84

Day 6

Rest Day OR Free-ride volume

Day 7

01:00:00 53TSS IF 0.73

Week 4

Day 1

Endurance with 3 x 1min

50:00 14TSS IF 0.69

Day 2

Sub Threshold #3

55:00 59TSS IF 0.8

Day 3

Rest Day OR Free-ride volume

Day 4

Explosive power into Z3

56:45 74TSS IF 0.88

Day 5

30min Sub-Threshold

58:00 64TSS IF 0.82

Day 6

Rest Day OR Free-ride volume

Day 7

01:03:00 58TSS IF 0.74