Road Racing Speciality

Week 1

Day 1

Tempo with 30sec spike #1

54:00 57TSS IF 0.8

Day 2

47:00 46TSS IF 0.77

Day 3

Rest Day OR Free-ride volume

Day 4

Tempo into Sprints

01:01:20 74TSS IF 0.85

Day 5

Rest Day OR Free-ride volume

Day 6

VO2 Max 3min &a 2min

01:14:00 89TSS IF 0.85

Day 7

90 Minute Endurance

01:30:00 70TSS IF 0.69

Week 2

Day 1

Active Recovery #1

45:00 0TSS IF 0

Day 2

Day 3

4min Best effort!

56:30 48TSS IF 0.72

Day 4

90 Minute Endurance

01:30:00 70TSS IF 0.69

Day 5

22min Intensive Aerobic

01:28:00 110TSS IF 0.87

Day 6

Rest Day OR Free-ride volume

Day 7

54:00 63TSS IF 0.84

Week 3

Day 1

90 Minute Endurance

01:30:00 70TSS IF 0.69

Day 2

Day 3

5min Max Aerobic

01:17:00 99TSS IF 0.88

Day 4

59:35 54TSS IF 0.74

Day 5

Sweetspot 15 minute

01:03:00 65TSS IF 0.79

Day 6

Rest Day OR Free-ride volume

Day 7

40/20's into Threshold

57:20 67TSS IF 0.84

Week 4

Day 1

Active Recovery #1

45:00 0TSS IF 0

Day 2

Stepped down VO2max

54:55 69TSS IF 0.87

Day 3

Rest Day OR Free-ride volume

Day 4

Active Recovery #2

48:00 31TSS IF 0.63

Day 5

Intensive Aerobic

01:00:00 61TSS IF 0.78

Day 6

Rest Day OR Free-ride volume

Day 7

Extensive Anaerobic x 6

54:30 44TSS IF 0.7