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Training plans
Sprinting
Early base
Sprinting
Early base
Week 1
Day 1
Easy Ride, Free Day
Free Ride
01:00:00
0TSS
IF 0
Day 2
Sprint Technique 1
54:10
131TSS
IF 1.21
Day 3
Cadence Changers
42:00
29TSS
IF 0.64
Day 4
Torque Changers
58:57
68TSS
IF 0.83
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Sprint Starts
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
52:40
49TSS
IF 0.76
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
Sprint Technique 1
54:10
131TSS
IF 1.21
Day 3
Cadence Changers
42:00
29TSS
IF 0.64
Day 4
Torque Changers
58:57
68TSS
IF 0.83
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Sprint Starts
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
55:40
53TSS
IF 0.77
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
Sprint Technique 2
57:27
142TSS
IF 1.22
Day 3
Cadence Changers 2
48:00
34TSS
IF 0.65
Day 4
Torque Changers 2
01:07:06
85TSS
IF 0.87
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 4
Day 1
Easy Ride, Free Day
Free Ride
01:00:00
0TSS
IF 0
Day 2
Sprint Technique 3
01:02:34
154TSS
IF 1.22
Day 3
Cadence Changers 2
48:00
34TSS
IF 0.65
Day 4
Torque Changers 2
01:07:06
85TSS
IF 0.87
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"
57:30
52TSS
IF 0.74