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Training plans
Time Trial
Late base
Time Trial
Late base
Week 1
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Aerobic 12's #1
01:03:00
56TSS
IF 0.73
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Sub Threshold XX #1
50:00
66TSS
IF 0.89
Day 5
Endurance #4
01:03:00
65TSS
IF 0.79
Day 6
Anaerobic Intensive x 3 #1
56:20
47TSS
IF 0.71
Day 7
Rest Day OR Free-ride volume
Free Ride
Week 2
Day 1
Endurance #5
49:05
46TSS
IF 0.75
Day 2
Aerobic 12's #2
01:02:00
56TSS
IF 0.74
Day 3
Rest Day OR Free-ride volume
Free Ride
Day 4
Sub Threshold XX #2
48:00
65TSS
IF 0.9
Day 5
Active Recovery #2
48:00
32TSS
IF 0.63
Day 6
Anaerobic Intensive x 4 #1
01:01:20
53TSS
IF 0.72
Day 7
Rest Day OR Free-ride volume
Free Ride
Week 3
Day 1
Peak Power!
Free Ride
01:06:00
22TSS
IF 0.79
Day 2
Active Recovery #2
48:00
32TSS
IF 0.63
Day 3
Aerobic 12's #3
01:00:00
55TSS
IF 0.74
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
Intensive Aerobic Endurance
01:00:00
62TSS
IF 0.79
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Extensive Anaerobic 50sec #2
56:50
63TSS
IF 0.81
Week 4
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Rest Day OR Free-ride volume
Free Ride
Day 3
Aerobic 15's #1
01:10:00
63TSS
IF 0.74
Day 4
Day off
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Anaerobic Capacity #1
01:05:00
74TSS
IF 0.82
Day 7
Endurance #6
59:35
54TSS
IF 0.74