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Training plans
Road Racing
Late build
Road Racing
Late build
Week 1
Day 1
Endurance with 4 x 1min
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
01:01:00
18TSS
IF 0.73
Day 2
Descending Tempo #1
55:00
61TSS
IF 0.81
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Zone 3 Volume
01:00:00
60TSS
IF 0.78
Day 5
Escalating 3min VO2max
52:00
61TSS
IF 0.84
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
7min 30/30's
01:04:00
67TSS
IF 0.79
Week 2
Day 1
8min Rolling TT
52:30
62TSS
IF 0.84
Day 2
Explosive power into Z4
55:00
76TSS
IF 0.91
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
90 Minute Endurance
01:30:00
71TSS
IF 0.69
Day 5
Sweet Spot 6
55:00
59TSS
IF 0.8
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
VO2max Descending
57:00
79TSS
IF 0.91
Week 3
Day 1
10min Ramps
59:00
64TSS
IF 0.8
Day 2
Depleting 20's
59:00
73TSS
IF 0.86
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
90 Minute Endurance
01:30:00
71TSS
IF 0.69
Day 5
Explosive Climb
58:00
68TSS
IF 0.84
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Intensive Aerobic
01:00:00
62TSS
IF 0.79
Week 4
Day 1
Tempo Climbing #1
01:00:30
71TSS
IF 0.84
Day 2
Lactate Tolerance 3min
01:00:00
78TSS
IF 0.88
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
90 Minute Endurance
01:30:00
71TSS
IF 0.69
Day 5
11min Intensive Aerobic
01:17:00
88TSS
IF 0.83
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Endurance #7
58:00
44TSS
IF 0.67