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

Day 4

Sub Threshold XX #1

50:00 66TSS IF 0.89

Day 5

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

Week 2

Day 1

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

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

Week 3

Day 1

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

Day 5

Intensive Aerobic Endurance

01:00:00 62TSS IF 0.79

Day 6

Rest Day OR Free-ride volume

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

Day 3

Aerobic 15's #1

01:10:00 63TSS IF 0.74

Day 4

Day 5

Rest Day OR Free-ride volume

Day 6

Anaerobic Capacity #1

01:05:00 74TSS IF 0.82

Day 7

59:35 54TSS IF 0.74