Time Trial Early build

Week 1

Day 1

Active Recovery #2

48:00 31TSS IF 0.63

Day 2

Anaerobic Capacity 4 x 60sec

59:00 61TSS IF 0.79

Day 3

Rest Day OR Free-ride volume

Day 4

52:00 47TSS IF 0.74

Day 5

Rest Day OR Free-ride volume

Day 6

Extensive Anaerobic 2min #1

01:01:00 80TSS IF 0.89

Day 7

58:00 43TSS IF 0.67

Week 2

Day 1

Active Recovery #2

48:00 31TSS IF 0.63

Day 2

Anaerobic Intensive 25sec

01:03:30 60TSS IF 0.76

Day 3

Rest Day OR Free-ride volume

Day 4

54:00 51TSS IF 0.75

Day 5

Rest Day OR Free-ride volume

Day 6

01:10:00 74TSS IF 0.8

Day 7

01:24:00 66TSS IF 0.69

Week 3

Day 1

Active Recovery #2

48:00 31TSS IF 0.63

Day 2

Extensive Anaerobic 2min #1

01:01:00 80TSS IF 0.89

Day 3

Rest Day OR Free-ride volume

Day 4

01:02:00 63TSS IF 0.79

Day 5

Rest Day OR Free-ride volume

Day 6

58:00 66TSS IF 0.83

Day 7

58:00 58TSS IF 0.78

Week 4

Day 1

Rest Day OR Free-ride volume

Day 2

Anaerobic Intensive 30sec #2

55:30 71TSS IF 0.88

Day 3

01:00:00 60TSS IF 0.78

Day 4

Day 5

01:05:00 63TSS IF 0.77

Day 6

Rest Day OR Free-ride volume

Day 7

54:00 56TSS IF 0.79