Time Trial Early build

Week 1

Day 1

Active Recovery #2

48:00 32TSS IF 0.63

Day 2

Anaerobic Capacity 4 x 60sec

59:00 65TSS IF 0.81

Day 3

Rest Day OR Free-ride volume

Day 4

52:00 55TSS IF 0.8

Day 5

Rest Day OR Free-ride volume

Day 6

Extensive Anaerobic 2min #1

01:01:00 83TSS IF 0.91

Day 7

58:00 44TSS IF 0.67

Week 2

Day 1

Active Recovery #2

48:00 32TSS IF 0.63

Day 2

Anaerobic Intensive 25sec

01:03:30 78TSS IF 0.86

Day 3

Rest Day OR Free-ride volume

Day 4

54:00 58TSS IF 0.8

Day 5

Rest Day OR Free-ride volume

Day 6

01:10:00 76TSS IF 0.8

Day 7

01:24:00 66TSS IF 0.69

Week 3

Day 1

Active Recovery #2

48:00 32TSS IF 0.63

Day 2

Extensive Anaerobic 2min #1

01:01:00 83TSS IF 0.91

Day 3

Rest Day OR Free-ride volume

Day 4

01:02:00 64TSS IF 0.79

Day 5

Rest Day OR Free-ride volume

Day 6

58:00 68TSS IF 0.84

Day 7

58:00 59TSS IF 0.78

Week 4

Day 1

Rest Day OR Free-ride volume

Day 2

Anaerobic Intensive 30sec #2

55:30 88TSS IF 0.98

Day 3

01:00:00 62TSS IF 0.78

Day 4

Day 5

01:05:00 64TSS IF 0.77

Day 6

Rest Day OR Free-ride volume

Day 7

54:00 57TSS IF 0.8