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Ted · 1 months ago

4-Week Threshold Build

4 weeks Build phase Intermediate Any discipline 2.8–6.2 h/wk TSS 1269 👁2

About this plan

A structured 4-week build progressing sweet spot volume with threshold and VO2 quality, capped by a recovery week. A complete block for raising your FTP.

Week-by-week schedule

 
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
Sweet Spot Base
1h 1m
Threshold Builder
2h 2m KEY
VO2 Crusher
43m KEY
Sweet Spot Base
1h 1m
Week 2
Sweet Spot Base
1h 1m
Threshold Builder
2h 2m KEY
VO2 Crusher
43m KEY
Sweet Spot Base
1h 1m
Week 3
Sweet Spot Base
1h 1m
Threshold Builder
2h 2m KEY
VO2 Crusher
43m KEY
Sweet Spot Base
1h 1m
Race Simulation
1h 23m KEY
Week 4
Sweet Spot Base
1h 1m
VO2 Crusher
43m KEY
Sweet Spot Base
1h 1m

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