Sprinting Early build

Week 1

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

Threshold Pushing 3

01:12:00 86TSS IF 0.85

Day 3

Rest Day OR Free-ride volume

Day 4

SubMax and free ride

45:20 32TSS IF 0.98

Day 5

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 6

Pushing and Pulling

01:06:00 75TSS IF 0.83

Day 7

Race Day Warm Up

25:00 30TSS IF 0.84

Week 2

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

01:03:00 115TSS IF 1.05

Day 3

Endurance or Group Ride

01:00:00 0TSS IF 0

Day 4

Fatigued Sprints

01:03:00 113TSS IF 1.04

Day 5

Rest Day OR Free-ride volume

Day 6

Pushing and Pulling

01:06:00 75TSS IF 0.83

Day 7

Race Day Warm Up

25:00 30TSS IF 0.84

Week 3

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

01:03:00 67TSS IF 0.83

Day 3

Endurance or Group Ride

01:00:00 0TSS IF 0

Day 4

Fatigued Sprints

01:03:00 113TSS IF 1.04

Day 5

Rest Day OR Free-ride volume

Day 6

Push, Pull, Sprint!

01:13:30 102TSS IF 0.91

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

01:03:00 67TSS IF 0.83

Day 3

Endurance or Group Ride

01:00:00 0TSS IF 0

Day 4

Fatigued Sprints

01:03:00 113TSS IF 1.04

Day 5

Rest Day OR Free-ride volume

Day 6

Push, Pull, Sprint!

01:13:30 102TSS IF 0.91

Day 7

Race Day Warm Up

25:00 30TSS IF 0.84