Climbing Early base

Week 1

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

Low Cadence Power

56:00 47TSS IF 0.71

Day 3

Cadence Changers

42:00 29TSS IF 0.64

Day 4

51:30 52TSS IF 0.78

Day 5

Rest Day OR Free-ride volume

Day 6

Strength Endurance

01:00:00 50TSS IF 0.71

Day 7

Endurance with 30" Max

51:30 49TSS IF 0.75

Week 2

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

Low Cadence Power 2

56:00 50TSS IF 0.73

Day 3

Cadence Changers

42:00 29TSS IF 0.64

Day 4

51:30 52TSS IF 0.78

Day 5

Rest Day OR Free-ride volume

Day 6

Strength Endurance 2

01:04:00 55TSS IF 0.72

Day 7

Endurance with 30" Max

51:30 49TSS IF 0.75

Week 3

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

Low Cadence Power 3

01:02:00 57TSS IF 0.74

Day 3

Cadence Changers 2

48:00 34TSS IF 0.65

Day 4

01:00:00 63TSS IF 0.79

Day 5

Rest Day OR Free-ride volume

Day 6

Strength Endurance 3

01:04:00 57TSS IF 0.73

Day 7

Endurance with 30" Max

51:30 49TSS IF 0.75

Week 4

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

Low Cadence Power 4

01:00:30 59TSS IF 0.76

Day 3

Cadence Changers 2

48:00 34TSS IF 0.65

Day 4

SubMax 3 and 14 min Test

01:29:20 66TSS IF 0.74

Day 5

Rest Day OR Free-ride volume

Day 6

Strength Endurance 4

01:04:00 59TSS IF 0.75

Day 7

Endurance with 30" Max

51:30 49TSS IF 0.75