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Training plans
Time Trial
Speciality
Time Trial
Speciality
Week 1
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Rest Day OR Free-ride volume
Free Ride
Day 3
Threshold #3
58:00
78TSS
IF 0.9
Day 4
Pacing #3
01:02:00
64TSS
IF 0.78
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Supra-Threshold into VO2 #1
59:30
69TSS
IF 0.84
Day 7
Rolling Tempo #3
01:02:00
65TSS
IF 0.79
Week 2
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Rest Day OR Free-ride volume
Free Ride
Day 3
Cruise Intervals #3
01:01:30
77TSS
IF 0.87
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
Tempo #5
54:00
55TSS
IF 0.78
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Supra-Threshold into VO2 #2
01:03:15
76TSS
IF 0.85
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 #4
58:00
66TSS
IF 0.83
Day 4
Rest Day OR Free-ride volume
Free Ride
Day 5
Sweetspot 20 minute
59:00
65TSS
IF 0.81
Day 6
Rest Day OR Free-ride volume
Free Ride
Day 7
Cruise Intervals #4
59:00
77TSS
IF 0.88
Week 4
Day 1
Active Recovery #2
48:00
32TSS
IF 0.63
Day 2
Day off
Day 3
Active Recovery #2
48:00
32TSS
IF 0.63
Day 4
Race Preparation - Time Trial
53:00
40TSS
IF 0.67
Day 5
Active Recovery #2
48:00
32TSS
IF 0.63
Day 6
Pre-Race Session #1
56:20
51TSS
IF 0.73
Day 7
Time Trial Warm Up
25:15
34TSS
IF 0.9