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Training plans
Road Racing
Speciality
Road Racing
Speciality
Week 1
Day 1
Tempo with 30sec spike #1
54:00
64TSS
IF 0.84
Day 2
40/20's #1
47:00
56TSS
IF 0.84
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Tempo into Sprints
01:01:20
91TSS
IF 0.94
Day 5
Rest Day OR Free-ride volume
Free Ride
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
Free Ride
45:00
0TSS
IF 0
Day 2
Day 3
4min Best effort!
Free Ride
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
Free Ride
Day 7
40/20's #2
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
Endurance #6
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
Free Ride
Day 7
40/20's into Threshold
57:20
71TSS
IF 0.86
Week 4
Day 1
Active Recovery #1
Free Ride
45:00
0TSS
IF 0
Day 2
Stepped down VO2max
54:55
73TSS
IF 0.89
Day 3
Rest Day OR Free-ride volume
Free Ride
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
Free Ride
Day 7
Extensive Anaerobic x 6
54:30
48TSS
IF 0.73