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Training plans
Sprinting
Late base
Sprinting
Late base
Week 1
Day 1
Easy Ride, Free Day
Free Ride
01:00:00
0TSS
IF 0
Day 2
Power Starts
Free Ride
Free Ride
Free Ride
Free Ride
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
Free Ride
Day 6
Power Technique 1
54:05
176TSS
IF 1.4
Day 7
Endurance or Group Ride
Free Ride
01:00:00
0TSS
IF 0
Week 2
Day 1
Easy Ride, Free Day
Free Ride
01:00:00
0TSS
IF 0
Day 2
Power Starts
Free Ride
Free Ride
Free Ride
Free Ride
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
Free Ride
Day 6
Power Technique 1
54:05
176TSS
IF 1.4
Day 7
Endurance or Group Ride
Free Ride
01:00:00
0TSS
IF 0
Week 3
Day 1
Easy Ride, Free Day
Free Ride
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
Free Ride
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
Free Ride
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
Free Ride
Day 6
Power Technique 2
54:05
177TSS
IF 1.4
Day 7
Race Day Warm Up
25:00
30TSS
IF 0.84