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Training plans
Sprinting
Early build
Sprinting
Early build
Week 1
Day 1
Easy Ride, Free Day
Free Ride
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
Free Ride
Day 4
SubMax and free ride
Free Ride
45:20
32TSS
IF 0.98
Day 5
Easy Ride, Free Day
Free Ride
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
Free Ride
01:00:00
0TSS
IF 0
Day 2
Long Sprints
01:03:00
115TSS
IF 1.05
Day 3
Endurance or Group Ride
Free 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
Free Ride
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
Free Ride
01:00:00
0TSS
IF 0
Day 2
Long Sprints 2
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
01:03:00
67TSS
IF 0.83
Day 3
Endurance or Group Ride
Free 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
Free Ride
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
Free Ride
01:00:00
0TSS
IF 0
Day 2
Long Sprints 2
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
Free Ride
01:03:00
67TSS
IF 0.83
Day 3
Endurance or Group Ride
Free 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
Free Ride
Day 6
Push, Pull, Sprint!
01:13:30
102TSS
IF 0.91
Day 7
Race Day Warm Up
25:00
30TSS
IF 0.84