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


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Workout overview

Duration: 1h 0m 5s

Stress points: 68

Zone distribution

Z1: 8m

Z2: 10m

Z3: 32m

Z4: 8m

Z5: 2m

Z6: -

13%
17%
54%
13%
3%
0%

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.

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Workout overview

Duration: 1h

Stress points: 64

Zone distribution

Z1: 10m

Z2: 19m

Z3: 20m

Z4: 9m

Z5: 2m

Z6: -

17%
31%
33%
15%
3%
0%

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.

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Workout overview

Duration: 1h 32m

Stress points: 118

Zone distribution

Z1: 14m

Z2: 27m

Z3: -

Z4: 36m

Z5: 6m

Z6: 9m

15%
29%
0%
39%
7%
10%

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.

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Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 30m

Z2: 7m

Z3: 7m

Z4: 16m

Z5: -

Z6: -

50%
12%
12%
27%
0%
0%

Author: f.bassis

Training aimed at improving the base in which small parts at VO2max will help you prepare the race rhythm.

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Workout overview

Duration: 1h 10m

Stress points: 79

Zone distribution

Z1: 6m

Z2: 14m

Z3: 42m

Z4: 6m

Z5: -

Z6: 2m

8%
21%
59%
9%
0%
3%

Author: f.bassis

In this training, sections of variable duration at the threshold will help you to create the basis for the race rhythm.

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Workout overview

Duration: 1h 10m

Stress points: 84

Zone distribution

Z1: 14m

Z2: 7m

Z3: 29m

Z4: 20m

Z5: -

Z6: -

20%
10%
41%
29%
0%
0%

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.

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Workout overview

Duration: 1h 5m

Stress points: 61

Zone distribution

Z1: 15m

Z2: 39m

Z3: 5m

Z4: 3m

Z5: 3m

Z6: -

23%
60%
8%
5%
5%
0%

Author: f.bassis

At an initial high power a long part follows in which sprint alternates at the threshold: this will raise your threshold.

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Workout overview

Duration: 1h 0m 30s

Stress points: 66

Zone distribution

Z1: 14m

Z2: 23m

Z3: 17m

Z4: 3m

Z5: -

Z6: 5m

22%
38%
28%
4%
0%
7%

Author: f.bassis

Warms the engine and spin your legs.

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Workout overview

Duration: 1h 10m

Stress points: 108

Zone distribution

Z1: 10m

Z2: 18m

Z3: 19m

Z4: 11m

Z5: 8m

Z6: 4m

14%
26%
27%
16%
11%
5%

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!

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Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 4m

Z2: 3m

Z3: 29m

Z4: 22m

Z5: 1m

Z6: 1m

6%
5%
48%
37%
1%
2%

Author: f.bassis

Training aimed at developing strength with alternating series at low rpm.

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Workout overview

Duration: 1h 5m

Stress points: 69

Zone distribution

Z1: 14m

Z2: 8m

Z3: 39m

Z4: 4m

Z5: -

Z6: -

22%
13%
60%
6%
0%
0%

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.

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Workout overview

Duration: 1h 25m

Stress points: 104

Zone distribution

Z1: 36m

Z2: 7m

Z3: -

Z4: 30m

Z5: 12m

Z6: -

42%
8%
0%
35%
14%
0%

Author: f.bassis

Alternating long stretches to the threshold with short efforts at the VO2max will help you get ready for the race pace.

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Workout overview

Duration: 1h 27m

Stress points: 121

Zone distribution

Z1: 15m

Z2: 8m

Z3: 18m

Z4: 32m

Z5: 14m

Z6: -

17%
10%
21%
37%
16%
0%

Author: f.bassis

Two session of crisscross at threshold and last part characterized by some efforts at VO2max: it's a very hard workout!

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Workout overview

Duration: 1h 20m 35s

Stress points: 112

Zone distribution

Z1: 31m

Z2: 6m

Z3: 15m

Z4: -

Z5: 20m

Z6: 8m

39%
8%
19%
0%
25%
10%

Author: f.bassis

Series with variable duration of efforts at VO2max. Shut up legs!

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Workout overview

Duration: 45m

Stress points: 49

Zone distribution

Z1: 9m

Z2: 7m

Z3: 22m

Z4: -

Z5: 8m

Z6: -

19%
15%
48%
0%
18%
0%

Author: f.bassis

Series of 30" at VO2max. You must do this workout if you want be ready to compete!

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