This training program becomes more race specific - so there are some hard efforts then a bit of recovery before some more really hard efforts.
For example, the workouts simulate putting in an effort to close down an attack, then settling down into a hard/steady pace in the group again after the attack is closed, then going hard again soon after, with little time to recover between surges.
Your volume is coming down because intensity is going up.
No session Monday - Friday is longer than 2 hours and 4 hours on a weekend.
Maximal weekly volume is 13 Hours in Week 6.
Physiological adaptations:
Increased VO₂max, Peak Power, enhanced anaerobic–aerobic integration
Focus:
VO₂max, race readiness, top-end power
Director of Coaching, Sports Science and Technical Development
Team Redbull/BORA-Hansgrohe World Tour
Performance coach
Ass Sporting Director
Managing Director
www.sciencetosport.com