Workout overview
Duration: 50m
Stress points: 32
Zone distribution
Z1: 30m
Z2: 19m
Z3: 1m
Z4: -
Z5: -
Z6: -
Author: f.bassis
Spin your legs recovering the energies for the next workouts.
Federico Bassis
The following is the workout author's proposed plan based on the workouts on this page.
Week 1:
- Day 1: Endurance 2
- Day 2: Agility 1
- Day 3: Active recovery
- Day 4: Rest day
- Day 5: 2h free ride
- Day 6: Endurance 1
- Day 7: 1h30' free ride
Week 2:
- Day 1: Active recovery
- Day 2: Strength 1
- Day 3: Middle threshold 1
- Day 4: Rest day
- Day 5: VO2max 2
- Day 6: Endurance 1
- Day 7: 2h free ride
Week 3:
- Day 1: Active recovery
- Day 2: Strength 1
- Day 3: Middle threshold 2
- Day 4: Rest day
- Day 5: Strength 1
- Day 6: Middle threshold 3
- Day 7: 3h free ride
Week 4:
- Day 1: Active recovery
- Day 2: Agility 2
- Day 3: Active recovery
- Day 4: VO2max 2
- Day 5: Rest day
- Day 6: Middle threshold 2
- Day 7: 2h30' free ride
Week 5:
- Day 1: Rest day
- Day 2: Threshold 2
- Day 3: Active recovery
- Day 4: Crisscross
- Day 5: Active recovery
- Day 6: Middle threshold 3
- Day 7: 3h free ride
Week 6:
- Day 1: Active recovery
- Day 2: VO2max 1
- Day 3: Agility 2
- Day 4: Rest day
- Day 5: Threshold 1
- Day 6: Middle threshold 2
- Day 7: 3h free ride
Week 7:
- Day 1: Rest day
- Day 2: VO2max 1
- Day 3: Active recovery
- Day 4: Crisscross
- Day 5: Rest day
- Day 6: Strength 1
- Day 7: 3h free ride
Week 8:
- Day 1: Rest day
- Day 2: Race winning intervals
- Day 3: Agility 1
- Day 4: Active recovery
- Day 5: VO2max 2
- Day 6: Pre-race
- Day 7: Race day
Select a workout or scroll down to view all workouts.
Workout overview
Duration: 1h 0m 5s
Stress points: 68
Zone distribution
Z1: 8m
Z2: 10m
Z3: 32m
Z4: 8m
Z5: 2m
Z6: -
Author: f.bassis
Training characterized by high pedaling frequencies aimed at optimizing the aerobic capacity without overloading the muscles. Alternate long medium-threshold sections with threshold and VO2max sections.
Workout overview
Duration: 1h
Stress points: 64
Zone distribution
Z1: 10m
Z2: 19m
Z3: 20m
Z4: 9m
Z5: 2m
Z6: -
Author: f.bassis
Training characterized by high pedaling frequencies aimed at optimizing the aerobic capacity without overloading the muscles. Short mid-threshold sections alternate with threshold and VO2max sections.
Workout overview
Duration: 1h 32m
Stress points: 118
Zone distribution
Z1: 14m
Z2: 27m
Z3: -
Z4: 36m
Z5: 6m
Z6: 9m
Author: f.bassis
3x 15 minute crisscross intervals. A crisscross interval is an interval where you vary your efforts to really teach your body to clear lactate.
Workout overview
Duration: 1h
Stress points: 57
Zone distribution
Z1: 30m
Z2: 7m
Z3: 7m
Z4: 16m
Z5: -
Z6: -
Author: f.bassis
Training aimed at improving the base in which small parts at VO2max will help you prepare the race rhythm.
Workout overview
Duration: 1h 10m
Stress points: 79
Zone distribution
Z1: 6m
Z2: 14m
Z3: 42m
Z4: 6m
Z5: -
Z6: 2m
Author: f.bassis
In this training, sections of variable duration at the threshold will help you to create the basis for the race rhythm.
Workout overview
Duration: 1h 10m
Stress points: 84
Zone distribution
Z1: 14m
Z2: 7m
Z3: 29m
Z4: 20m
Z5: -
Z6: -
Author: f.bassis
Training in which efforts are alternated at the threshold with others in the threshold. Perfect to maintain the level of fitness achieved.
Workout overview
Duration: 1h 5m
Stress points: 61
Zone distribution
Z1: 15m
Z2: 39m
Z3: 5m
Z4: 3m
Z5: 3m
Z6: -
Author: f.bassis
At an initial high power a long part follows in which sprint alternates at the threshold: this will raise your threshold.
Workout overview
Duration: 1h 10m
Stress points: 70
Zone distribution
Z1: 6m
Z2: 19m
Z3: 45m
Z4: -
Z5: -
Z6: -
Author: f.bassis
Long parts at the middle threshold aimed at helping you find the race pace.
Workout overview
Duration: 1h 0m 30s
Stress points: 66
Zone distribution
Z1: 14m
Z2: 23m
Z3: 17m
Z4: 3m
Z5: -
Z6: 5m
Author: f.bassis
Warms the engine and spin your legs.
Workout overview
Duration: 1h 10m
Stress points: 108
Zone distribution
Z1: 10m
Z2: 18m
Z3: 19m
Z4: 11m
Z5: 8m
Z6: 4m
Author: f.bassis
This training simulates the demands of a race: sprint to get out of the group, maintenance in the threshold and final sprint at full throttle!
Workout overview
Duration: 1h
Stress points: 81
Zone distribution
Z1: 4m
Z2: 3m
Z3: 29m
Z4: 22m
Z5: 1m
Z6: 1m
Author: f.bassis
Training aimed at developing strength with alternating series at low rpm.
Workout overview
Duration: 1h 5m
Stress points: 69
Zone distribution
Z1: 14m
Z2: 8m
Z3: 39m
Z4: 4m
Z5: -
Z6: -
Author: f.bassis
Training aimed at developing strength with alternating series at low rpm. Last 10 minutes at 100 rpm with increasing power up to the threshold.
Workout overview
Duration: 1h 25m
Stress points: 104
Zone distribution
Z1: 36m
Z2: 7m
Z3: -
Z4: 30m
Z5: 12m
Z6: -
Author: f.bassis
Alternating long stretches to the threshold with short efforts at the VO2max will help you get ready for the race pace.
Workout overview
Duration: 1h 27m
Stress points: 121
Zone distribution
Z1: 15m
Z2: 8m
Z3: 18m
Z4: 32m
Z5: 14m
Z6: -
Author: f.bassis
Two session of crisscross at threshold and last part characterized by some efforts at VO2max: it's a very hard workout!
Workout overview
Duration: 1h 20m 35s
Stress points: 112
Zone distribution
Z1: 31m
Z2: 6m
Z3: 15m
Z4: -
Z5: 20m
Z6: 8m
Author: f.bassis
Series with variable duration of efforts at VO2max. Shut up legs!
Workout overview
Duration: 45m
Stress points: 49
Zone distribution
Z1: 9m
Z2: 7m
Z3: 22m
Z4: -
Z5: 8m
Z6: -
Author: f.bassis
Series of 30" at VO2max. You must do this workout if you want be ready to compete!