Time Trial Early base

Week 1

Day 1

Zone 2 Endurance 30min

59:00 43TSS IF 0.66

Day 2

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

Day 5

Strength Endurance #1

01:09:00 51TSS IF 0.75

Day 6

42:00 31TSS IF 0.66

Day 7

Rest Day OR Free-ride volume

Week 2

Day 1

Zone 2 Endurance 30min

59:00 43TSS IF 0.66

Day 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

Day 5

Extensive Anaerobic 45sec

57:30 56TSS IF 0.76

Day 6

Strength Endurance #2

01:09:00 51TSS IF 0.75

Day 7

Rest Day OR Free-ride volume

Week 3

Day 1

Zone 2 Endurance 40min

01:02:00 44TSS IF 0.66

Day 2

20sec + Endurance #1

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

Day 5

57:52 60TSS IF 0.79

Day 6

Strength Endurance #3

01:19:00 62TSS IF 0.76

Day 7

Rest Day OR Free-ride volume

Week 4

Day 1

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

Day 4

Extensive Anaerobic 50sec #1

52:00 55TSS IF 0.79

Day 5

Day 6

Explosive power into Z4

55:00 76TSS IF 0.91

Day 7

01:06:00 22TSS IF 0.79