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Training plans
Time Trial
Late build
Time Trial
Late build
Week 1
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Depleting Session #1
01:20:00
73TSS
IF 0.74
Day 3
30sec + Endurance #1
Free Ride
01:25:00
27TSS
IF 0.8
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
TT Speed #2
01:04:00
66TSS
IF 0.79
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
VO2max 4min #2
59:00
67TSS
IF 0.82
Week 2
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Depleting Session #2
01:32:00
85TSS
IF 0.75
Day 3
30sec + Endurance #2
Free Ride
01:29:30
32TSS
IF 0.81
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
TT Speed #3
01:04:00
72TSS
IF 0.82
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
VO2max 5min #1
01:07:00
78TSS
IF 0.83
Week 3
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Rest Day OR Free-ride volume
Free Ride
Day 3
Threshold #1
58:00
73TSS
IF 0.87
Day 4
Aerobic Ramps
53:00
45TSS
IF 0.71
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
TT Speed #4
01:00:00
65TSS
IF 0.81
Day 7
Rolling Tempo #1
58:00
52TSS
IF 0.73
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
Threshold #2
01:06:00
88TSS
IF 0.89
Day 4
Pacing #2
01:08:00
65TSS
IF 0.76
Day 5
Day 6
Threshold Power #1
01:04:00
79TSS
IF 0.86
Day 7
Rolling Tempo #2
01:00:00
55TSS
IF 0.74