Sprinting Late base

Week 1

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

50:40 50TSS IF 0.77

Day 3

Cadence Changers With Sprints

42:51 60TSS IF 0.91

Day 4

Strength Endurance w/Sprints

01:00:00 82TSS IF 0.9

Day 5

Rest Day OR Free-ride volume

Day 6

Power Technique 1

54:05 176TSS IF 1.4

Day 7

Endurance or Group Ride

01:00:00 0TSS IF 0

Week 2

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

50:40 50TSS IF 0.77

Day 3

Cadence Changers With Sprints

42:51 60TSS IF 0.91

Day 4

Strength Endurance w/Sprints

01:00:00 82TSS IF 0.9

Day 5

Rest Day OR Free-ride volume

Day 6

Power Technique 1

54:05 176TSS IF 1.4

Day 7

Endurance or Group Ride

01:00:00 0TSS IF 0

Week 3

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

Threshold Pushing

01:00:00 68TSS IF 0.83

Day 3

Endurance with 10 Sprints"

01:02:00 118TSS IF 1.07

Day 4

Torque Changers 3

01:01:06 78TSS IF 0.87

Day 5

Rest Day OR Free-ride volume

Day 6

Power Technique 2

54:05 177TSS IF 1.4

Day 7

Race Day Warm Up

25:00 30TSS IF 0.84

Week 4

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

Threshold Pushing 2

01:06:00 77TSS IF 0.84

Day 3

Endurance with 10 Sprints"

01:02:00 118TSS IF 1.07

Day 4

Torque Changers 3

01:01:06 78TSS IF 0.87

Day 5

Rest Day OR Free-ride volume

Day 6

Power Technique 2

54:05 177TSS IF 1.4

Day 7

Race Day Warm Up

25:00 30TSS IF 0.84