Road Racing Speciality

Week 1

Day 1

Tempo with 30sec spike #1

54:00 64TSS IF 0.84

Day 2

47:00 56TSS IF 0.84

Day 3

Rest Day OR Free-ride volume

Day 4

Tempo into Sprints

01:01:20 91TSS IF 0.94

Day 5

Rest Day OR Free-ride volume

Day 6

VO2 Max 3min &a 2min

01:14:00 91TSS IF 0.86

Day 7

90 Minute Endurance

01:30:00 71TSS IF 0.69

Week 2

Day 1

Active Recovery #1

45:00 0TSS IF 0

Day 2

Day 3

4min Best effort!

56:30 46TSS IF 0.72

Day 4

90 Minute Endurance

01:30:00 71TSS IF 0.69

Day 5

22min Intensive Aerobic

01:28:00 111TSS IF 0.87

Day 6

Rest Day OR Free-ride volume

Day 7

54:00 73TSS IF 0.9

Week 3

Day 1

90 Minute Endurance

01:30:00 71TSS IF 0.69

Day 2

Day 3

5min Max Aerobic

01:17:00 100TSS IF 0.88

Day 4

59:35 54TSS IF 0.74

Day 5

Sweetspot 15 minute

01:03:00 67TSS IF 0.8

Day 6

Rest Day OR Free-ride volume

Day 7

40/20's into Threshold

57:20 71TSS IF 0.86

Week 4

Day 1

Active Recovery #1

45:00 0TSS IF 0

Day 2

Stepped down VO2max

54:55 73TSS IF 0.89

Day 3

Rest Day OR Free-ride volume

Day 4

Active Recovery #2

48:00 32TSS IF 0.63

Day 5

Intensive Aerobic

01:00:00 62TSS IF 0.79

Day 6

Rest Day OR Free-ride volume

Day 7

Extensive Anaerobic x 6

54:30 48TSS IF 0.73