• Active recovery

    50m | 32 SP

  • Agility 1

    1h | 68 SP

  • Agility 2

    1h | 64 SP

  • Crisscross

    1h 32m | 118 SP

  • Endurance 1

    1h | 57 SP

  • Endurance 2

    1h 10m | 79 SP

  • Middle threshold 1

    1h 10m | 84 SP

  • Middle threshold 2

    1h 5m | 61 SP

  • Middle threshold 3

    1h 10m | 70 SP

  • Pre-race

    1h 1m | 66 SP

  • Race winning intervals

    1h 10m | 108 SP

  • Strength 1

    1h | 81 SP

  • Strength 2

    1h 5m | 69 SP

  • Threshold 1

    1h 25m | 104 SP

  • Threshold 2

    1h 27m | 121 SP

  • VO2max 1

    1h 21m | 112 SP

  • VO2max 2

    45m | 49 SP

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  • Day 1 - Foundation

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  • 2x15 FTP Intervals

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  • Day 5 - Optional

    45m | 31 SP

  • Day 5 - Optional

    45m | 31 SP

  • Day 5 - Optional

    45m | 31 SP

  • Day 5 - Optional

    45m | 31 SP

  • Day 3 - Bike

    1h | 31 SP

  • High Cadence Bursting Block

    45m | 29 SP

  • Day 5

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  • Day 5

    54m | 28 SP

  • High Cadence Bursting Block

    45m | 27 SP