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Training plans
Time Trial
Early base
Time Trial
Early base
Week 1
Day 1
Zone 2 Endurance 30min
59:00
43TSS
IF 0.66
Day 2
Endurance #1
01:00:00
55TSS
IF 0.74
Day 3
Mitochondria #1
01:00:00
68TSS
IF 0.82
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
Strength Endurance #1
Free Ride
01:09:00
51TSS
IF 0.75
Day 6
Base Miles #1
42:00
31TSS
IF 0.66
Day 7
Rest Day OR Free-ride volume
Free Ride
Week 2
Day 1
Zone 2 Endurance 30min
59:00
43TSS
IF 0.66
Day 2
Endurance #2
01:02:30
60TSS
IF 0.76
Day 3
Mitochondria #2
01:00:00
71TSS
IF 0.84
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
Extensive Anaerobic 45sec
57:30
56TSS
IF 0.76
Day 6
Strength Endurance #2
Free Ride
01:09:00
51TSS
IF 0.75
Day 7
Rest Day OR Free-ride volume
Free Ride
Week 3
Day 1
Zone 2 Endurance 40min
01:02:00
44TSS
IF 0.66
Day 2
20sec + Endurance #1
Free Ride
01:24:10
22TSS
IF 0.74
Day 3
Mitochondria #3
01:21:00
75TSS
IF 0.74
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
Phosphate 6
57:52
60TSS
IF 0.79
Day 6
Strength Endurance #3
Free Ride
01:19:00
62TSS
IF 0.76
Day 7
Rest Day OR Free-ride volume
Free Ride
Week 4
Day 1
Endurance #3
01:06:20
61TSS
IF 0.74
Day 2
11min Intensive Aerobic
01:17:00
88TSS
IF 0.83
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Extensive Anaerobic 50sec #1
52:00
55TSS
IF 0.79
Day 5
Day off
Day 6
Explosive power into Z4
55:00
76TSS
IF 0.91
Day 7
Peak Power!
Free Ride
01:06:00
22TSS
IF 0.79