4 week tt w/o

Average Weekly Training Hours 08:46
Training Load By Week
Average Weekly Training Hours 08:46
Training Load By Week

4 week tt w/o is designed for individuals who are limited on time and want an edge on training.

Sample Day 1
0:59:00
36.9TSS
w/o 1's and 3's 85 rpm

10 minute warm up, one minute standing big gear, one minute seated easy spin, one minute seated big gear get HR up try to keep rpms above 85, 3 minutes seated easy spin get HR down, 3 minutes seated big gear get HR up try to keep rpms above 85, 3 minute easy spin, repeat for the hour, then easy spin

Sample Day 2
1:00:00
easy spin

easy spin, try to keep heart rate < 130

Sample Day 4
1:02:00
40.9TSS
3 minute intervals

w/o can be done inside or out, but preferable on the trainer

Sample Day 5
1:00:00
easy spin

easy spin, try to keep heart rate < 130

Sample Day 6
2:00:00
78.8TSS
hills

hill day

Sample Day 7
2:00:00
easy spin day

find one of your favorite courses and enjoy the day

Sample Day 8
1:00:00
27.4TSS
53/11

1 minutes standing in 53/11, 5 minutes easy spin, 1 minutes seated 53/11, 5 minutes easy spin, repeat 4 to 5 time depending on time