Base Endurance

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:33

Base Endurance Plan 10-12h / week
First week easy and then start to work doing 2weeks of load and 1 week taper.
FTP Test at the beginning and end of the training program.

Sample Day 1
1:00:00
20.3TSS
1h AR

Active recovery.
Just an easy spin

Sample Day 2
1:30:00
59.4TSS
1h30' END

After wamr-up spend time in Z2

Sample Day 3
1:51:00
106.7TSS
Test FTP

Today is a test day!

30' Warm-up
3x1' @Z3 at 110rpm, rec 1'
5' easy
5' all out in a climb
15' easy
20' all out in a climb
Cool down

Sample Day 5
1:00:00
20.3TSS
1h AR

Active recovery.
Just an easy spin

Sample Day 6
2:30:00
127.9TSS
2h30' END

After warm-up spend time in Z2

Sample Day 7
3:00:00
156.2TSS
END

After warm-up spend time in Z2 also on climbs

Sample Day 8
1:00:00
20.3TSS
1h AR

Active recovery.
Just an easy spin

Giacomo Notari
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NG Training - The science of cycling

2017-2018 Coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen