Workouts

Build 1

Build 1 (Calendar)

Upon completion of a solid foundation phase, our January-March training begins with a fitness reassessment to account for any early season improvement.

We'll then focus more intently on growing our sustainable power through consistent use of near-threshold efforts. The intensity grows somewhat sharply as suprathreshold efforts are sprinkled in on a weekly basis in the interest of growing aerobic power in minimal time.

Additional focus is given to improved climbing form, adequate power production in an aerodynamic position, increased leg strength/control & improvement of maximal aerobic power.

Week 01, Jan 23-Jan 29

  • Mon/Tue: CTSFieldTest (Stress: 73/100)

  • Wed/Thu: ThresholdRepeats3B (Stress: 84/100)

  • Sat/Sun: AbuseThyselfRollers3 (SH) (Stress: ??/150)

Week 02, Jan 30-Feb 05

  • Mon/Tue: ShortBillats5 (Stress: 66/100)

  • Wed/Thu: OverUnders5A (Stress: 69/100)

  • Sat: StandingThresholdHills5 (90) (Stress: 107/150)

  • Sun: OverUnders4D (90) (Stress: 116/150)

Week 03, Feb 06-Feb 12

  • Mon/Tue: Microbursts5 (Stress: 68/100)

  • Wed/Thu: Sprintervals4 (Stress: 74/100)

  • Sat: OverUnders4D (90) (Stress: 116/150)

  • Sun: StandingThresholdHills5 (90) (Stress: 107/150)

Week 04, Feb 13-Feb 19

  • Mon/Tue: CPWorkout4 (Stress: 76/100)

  • Wed/Thu: CrissCross3 (Stress: 83/100)

  • Sat/Sun: AbuseThyselfClimbs3 (SH) (Stress: ??/150)

Week 05, Feb 20-Feb 26

  • Mon/Tue: HillAttacks5 (Stress: 72/100)

  • Wed/Thu: SteadyStateBursts3B (Stress: 85/100)

  • Sat: PowerIntervalShorties4 (90) (Stress: 112/150)

  • Sun: OverUnders4A (90) (Stress: 112/150)

Week 06, Feb 27-Mar 04

  • Mon/Tue: PowerRepeats5 (Stress: 67/100)

  • Wed/Thu: RaceWinners5 (Stress: 70/100)

  • Sat: OverUnders4A (90) (Stress: 112/150)

  • Sun: PowerIntervalShorties4 (90) (Stress: 112/150)

Week 07, Mar 05-Mar 11

  • Mon/Tue: Surge&Repeat3

  • Wed/Thu: ThresholdRepeats3A (Stress: 85/100)

  • Sat/Sun: AbuseThyselfRoadRace3 (SH) (Stress: ??/150)

Week 08, Mar 12-Mar 18

  • Mon/Tue: AeroSteadyState3 (Stress: 80/100)

  • Wed/Thu: ReducedRecovery4 (Stress: 79/100)

  • Sat: PowerSteps4 (90) (Stress: 114/150)

  • Sun: PowerIntervalOverUnders4 (90) (Stress: 111/150)

Week 09, Mar 19-Mar 25

  • Mon/Tue: SEPowerIntervals3 (Stress: 80/100)

  • Wed/Thu: OverUnders3B (Stress: 81/100)

  • Sat: PowerIntervalOverUnders4 (90) (Stress: 111/150)

  • Sun: PowerSteps4 (90) (Stress: 114/150)