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Training plans
Climbing
Early base
Climbing
Early base
Week 1
Day 1
Easy Ride, Free Day
Free Ride
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
Hill Reps
51:30
52TSS
IF 0.78
Day 5
Rest Day OR Free-ride volume
Free Ride
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
Free Ride
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
Hill Reps
51:30
52TSS
IF 0.78
Day 5
Rest Day OR Free-ride volume
Free Ride
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
Free Ride
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
Hill Reps 2
01:00:00
63TSS
IF 0.79
Day 5
Rest Day OR Free-ride volume
Free Ride
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
Free Ride
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
Free Ride
Free Ride
01:29:20
66TSS
IF 0.74
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Strength Endurance 4
01:04:00
59TSS
IF 0.75
Day 7
Endurance with 30" Max
51:30
49TSS
IF 0.75