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Training plans
Road Racing
Early build
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
Free Ride
Day 4
Mitochondria #12
58:00
80TSS
IF 0.91
Day 5
Aerobic Ramps
53:00
45TSS
IF 0.71
Day 6
Rest Day OR Free-ride volume
Free Ride
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
Lactate Fuel
54:00
60TSS
IF 0.82
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Crank Torque
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
Free Ride
Day 7
4min 30/30's
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
Free Ride
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
Free Ride
Day 7
5min 30/30's
01:00:00
53TSS
IF 0.73
Week 4
Day 1
Endurance with 3 x 1min
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
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
Free Ride
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
Free Ride
Day 7
6min 30/30's
01:03:00
58TSS
IF 0.74