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  1. Training plans
  2. Road Racing
  3. Late build

Road Racing Late build

Week 1

Day 1
Endurance with 4 x 1min Free RideFree RideFree RideFree RideFree RideFree RideFree RideFree RideFree Ride
01:01:00 52TSS IF 0.72
Day 2
Descending Tempo #1
55:00 56TSS IF 0.78
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 60TSS IF 0.83
Day 6
Rest Day OR Free-ride volume Free Ride
Day 7
7min 30/30's
01:04:00 59TSS IF 0.74

Week 2

Day 1
8min Rolling TT
52:30 61TSS IF 0.84
Day 2
Explosive power into Z4
55:00 65TSS IF 0.84
Day 3
Rest Day OR Free-ride volume Free Ride
Day 4
90 Minute Endurance
01:30:00 70TSS IF 0.69
Day 5
Sweet Spot 6
55:00 58TSS IF 0.8
Day 6
Rest Day OR Free-ride volume Free Ride
Day 7
VO2max Descending
57:00 72TSS IF 0.88

Week 3

Day 1
10min Ramps
59:00 63TSS IF 0.8
Day 2
Depleting 20's
59:00 62TSS IF 0.8
Day 3
Rest Day OR Free-ride volume Free Ride
Day 4
90 Minute Endurance
01:30:00 70TSS IF 0.69
Day 5
Explosive Climb
58:00 63TSS IF 0.81
Day 6
Rest Day OR Free-ride volume Free Ride
Day 7
Intensive Aerobic
01:00:00 61TSS IF 0.78

Week 4

Day 1
Tempo Climbing #1
01:00:30 70TSS IF 0.83
Day 2
Lactate Tolerance 3min
01:00:00 74TSS IF 0.86
Day 3
Rest Day OR Free-ride volume Free Ride
Day 4
90 Minute Endurance
01:30:00 70TSS IF 0.69
Day 5
11min Intensive Aerobic
01:17:00 87TSS IF 0.83
Day 6
Rest Day OR Free-ride volume Free Ride
Day 7
Endurance #7
58:00 43TSS IF 0.67
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