Training Philosophy
This plan follows the Norwegian threshold model, focusing on accumulating large amounts of time close to lactate threshold (LT2). The goal is to improve lactate clearance, mitochondrial efficiency, and fatigue resistance through controlled, high-quality work.

Structure
- Threshold sessions deliver 40–60 minutes of work near LT2, split into repeatable intervals.
- Zone 2 rides expand aerobic capacity and support recovery.
- Rest & recovery days are integrated to ensure adaptation and freshness.

Physiological Benefits
- Enhanced threshold power and sustainable pace.
- Improved lactate kinetics and metabolic flexibility.
- Increased endurance capacity and durability under load.

Fueling & Hydration
- Begin sessions with sufficient glycogen availability.
- Consume 40–80 g carbohydrates per hour during workouts, with fluids and electrolytes.
- Apply fueling strategies similar to race conditions to maximize adaptation.

Outcome
After 4 weeks, athletes can expect stronger threshold performance, better endurance, and improved resilience, creating an ideal base for race-specific or VO₂max-focused training phases.