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Training plans
Sprinting
Speciality
Sprinting
Speciality
Week 1
Day 1
Easy Ride, Free Day
Free Ride
01:00:00
0TSS
IF 0
Day 2
Champs-Elysees
01:00:00
87TSS
IF 0.93
Day 3
Easy Ride
Free Ride
01:00:00
0TSS
IF 0
Day 4
Sprint/MAP/Sprint
56:30
159TSS
IF 1.3
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Controlled 30/30 Efforts
51:00
68TSS
IF 0.89
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
Champs-Elysees
01:00:00
87TSS
IF 0.93
Day 3
Easy Ride
Free Ride
01:00:00
0TSS
IF 0
Day 4
Sprint/MAP/Sprint
01:07:10
198TSS
IF 1.33
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
Controlled 30/30 Efforts 2
01:00:00
85TSS
IF 0.92
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
Milano-Sanremo
Free Ride
01:00:55
63TSS
IF 0.84
Day 3
Easy Ride
Free Ride
01:00:00
0TSS
IF 0
Day 4
Sprint/MAP/Sprint
01:07:10
198TSS
IF 1.33
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
40/20 Efforts
51:00
76TSS
IF 0.95
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
Milano-Sanremo
Free Ride
01:00:55
63TSS
IF 0.84
Day 3
Easy Ride
Free Ride
01:00:00
0TSS
IF 0
Day 4
SubMax 3 and 14 min Test
Free Ride
Free Ride
01:29:20
66TSS
IF 0.74
Day 5
Rest Day OR Free-ride volume
Free Ride
Day 6
40/20 Efforts
51:00
76TSS
IF 0.95
Day 7
Race Day Warm Up
25:00
30TSS
IF 0.84