Sprinting Speciality

Week 1

Day 1

Easy Ride, Free Day

01:00:00 0TSS IF 0

Day 2

01:00:00 87TSS IF 0.93

Day 3

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

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

01:00:00 0TSS IF 0

Day 2

01:00:00 87TSS IF 0.93

Day 3

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

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

01:00:00 0TSS IF 0

Day 2

01:00:55 63TSS IF 0.84

Day 3

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

Day 6

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

01:00:00 0TSS IF 0

Day 2

01:00:55 63TSS IF 0.84

Day 3

01:00:00 0TSS IF 0

Day 4

SubMax 3 and 14 min Test

01:29:20 66TSS IF 0.74

Day 5

Rest Day OR Free-ride volume

Day 6

51:00 76TSS IF 0.95

Day 7

Race Day Warm Up

25:00 30TSS IF 0.84