Sprinting Early base

Week 1

Day 1

Easy Ride, Free Day

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

Day 6

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

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

Day 6

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

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

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

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

Day 6

Strength Endurance

01:00:00 50TSS IF 0.71

Day 7

Endurance with 30 Max"

57:30 52TSS IF 0.74