Friday sessions

Average Weekly Training Hours 01:08
Training Load By Week
Average Weekly Training Hours 01:08
Training Load By Week
Sample Day 1
1:08:00
61.5TSS
Extensive tempo | Turbo (Power drills) 3x13 volume 2

Warm up for 20 minutes gradually raising your watts to 70% FTP.

Now I want you to perform 3x13 min efforts in zone 3, 76-85% of FTP with 2 minutes low zone 2, 45% FTP easy spinning in-between.

Today we are starting each 13 min block with a 1.5 min seated drill at 95% of FTP. After the 1.5 min drill I want you to settle back in to the tempo range and relax.

Visualise powering from the start of a TT and then settling in to the range.

Once complete warm down for 5 mins and re fuel.


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Heart rate session.

Warm up for 20 minutes gradually raising your heart rate to 84% FTHR.

Now I want you to perform 3x13 min efforts in HR range 84-88%. Spin easy for 2 minutes in-between.

Today we are starting each 13 min block with a 1.5 min seated drill. After the 1.5 min drill I want you to settle in to the tempo range and relax.

Visualise powering from the start of a TT and then settling in to the range.


Once complete warm down for 5 mins and re fuel.