Race Preparation - Road Race

Duration 57:10 TSS 40 IF 0.65 Has instructions

warmup 06:00 @ 45% FTP - 70% FTP

01:00 @ 50%

01:00 @ 81%

00:30 @ 50%

01:00 @ 95%

00:30 @ 50%

00:30 @ 109%

03:00 @ 50%

04:00 @ 81%

01:00 @ 50%

00:10 @ 135%

05:00 @ 50%

ramp 06:00 @ 65% FTP - 84% FTP

05:00 @ 50%

02:00 @ 95%

05:00 @ 50%

00:10 @ 135%

05:00 @ 50%

Leading into your key event or race period, the final steps in your preparation involve a balance of rest and recovery.

Generally, this consists of beginning to taper 7-10 days from your event and balancing training with a mix of recovery and intensity. Along with a reduced training volume, a workout featuring a calculated combination of intensity will have you in peak form for race day.

Ideally, this workout would be completed 3-4 days before your race, with adequate recovery before and after the session.