Road Racing Early build

Week 1

Day 1

Zone 2 with 1min

01:00:00 59TSS IF 0.77

Day 2

Sub Threshold #2

01:04:00 68TSS IF 0.8

Day 3

Rest Day OR Free-ride volume

Day 4

Mitochondria #12

58:00 77TSS IF 0.89

Day 5

53:00 44TSS IF 0.71

Day 6

Rest Day OR Free-ride volume

Day 7

Mitochondria #13

01:33:00 117TSS IF 0.87

Week 2

Day 1

Zone 2 Endurance #1

01:00:00 46TSS IF 0.68

Day 2

54:00 52TSS IF 0.77

Day 3

Rest Day OR Free-ride volume

Day 4

01:01:00 62TSS IF 0.78

Day 5

Accelerations #1

52:10 62TSS IF 0.85

Day 6

Rest Day OR Free-ride volume

Day 7

57:00 57TSS IF 0.78

Week 3

Day 1

Aerobic 15's #1

01:10:00 63TSS IF 0.74

Day 2

Strength Endurance Rotations

01:00:00 58TSS IF 0.77

Day 3

Rest Day OR Free-ride volume

Day 4

Anaerobic Endurance 6 x 60sec

01:13:00 79TSS IF 0.81

Day 5

Strength Tempo / 15sec sprint #1

58:30 62TSS IF 0.8

Day 6

Rest Day OR Free-ride volume

Day 7

01:00:00 50TSS IF 0.71

Week 4

Day 1

Endurance with 3 x 1min

50:00 39TSS IF 0.69

Day 2

Sub Threshold #3

55:00 58TSS IF 0.8

Day 3

Rest Day OR Free-ride volume

Day 4

Explosive power into Z3

56:45 59TSS IF 0.79

Day 5

30min Sub-Threshold

58:00 64TSS IF 0.81

Day 6

Rest Day OR Free-ride volume

Day 7

01:03:00 54TSS IF 0.72