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Training plans
Time Trial
Early build
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
Free Ride
Day 4
Tempo #1
52:00
55TSS
IF 0.8
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Extensive Anaerobic 2min #1
01:01:00
83TSS
IF 0.91
Day 7
Endurance #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
Free Ride
Day 4
Tempo #2
54:00
58TSS
IF 0.8
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
VO2max 3min #1
01:10:00
76TSS
IF 0.8
Day 7
Endurance #8
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
Free Ride
Day 4
Tempo #3
01:02:00
64TSS
IF 0.79
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
VO2max 3min #2
58:00
68TSS
IF 0.84
Day 7
Pacing #1
58:00
59TSS
IF 0.78
Week 4
Day 1
Rest Day OR Free-ride volume
Free Ride
Day 2
Anaerobic Intensive 30sec #2
55:30
88TSS
IF 0.98
Day 3
TT Steps
01:00:00
62TSS
IF 0.78
Day 4
Day 5
TT Speed #1
01:05:00
64TSS
IF 0.77
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
VO2max 4min #1
54:00
57TSS
IF 0.8