After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Bike

20' FTP Test
Planned Time: 1:05:00
***If you have a power meter or CompuTraineR, if not, do the workout "HR Testing" instead. YOU ARE ONLY DOING ONE OF THESE WORKOUTS!*** WU: 15' easy then 5x1' at >100 RPM w/ 1' easy rec then 5' easy MS: 20' all out TT. Find a course that minimizes turns, turn-arounds and traffic lights. Make sure the power meter is functional and ready. Make sure you don't start out to hard and fail at the end of the TT. CD: 15' easy

Workout #2 : Bike

HR Testing
Planned Time: 1:25:00
***If you have a DO NOT HAVE A power meter or CompuTrainer,do this workout. If you have a power meter or CompuTrainer, do the workout titled "20' FTP Test" instead. YOU ARE ONLY DOING ONE OF THESE WORKOUTS! ***HR Testing -->WU: 20' easy spin in Z2, then 5x1' at >100 rpms w/ 1' easy spin recovery between spin ups, then 5-10' in Z2 to get loose. MS: 30' all out effort. Record your average HR for the last 20' of the 30' TT and send me that number via email so I can calculate your HR zones. CD: 10-30' in Z2

Workout #3 : Bike

Planned Time: 1:00:00
WU: 5' loosen then 10x30" 1-leg drill alternating legs then 5' easy MS: 30' Z2 CD: 15' Z1-2

Workout #4 : Bike

Planned Time: 1:00:00
1h Z2

Workout #5 : Bike

Planned Time: 1:00:00
WU: 20' Z1-2 MS: 10x1' spin ups to over 100 RPM w/ 1' easy spin rec (Z2-3... stay seated without bounching on the saddle) CD: 20' Z2

Workout #6 : Bike

Planned Time: 1:00:00
WU: 20' Z1-2 MS: 8x3' as (1' left leg, 1' both legs, 1' right leg) CD: 16' Z2

Workout #7 : Bike

Planned Time: 1:00:00
WU: 20' Z1-2 MS: 10x1' spin ups to over 100 RPM w/ 1' easy spin rec (Z2-3... stay seated without bounching on the saddle) CD: 20' Z2

Workout #8 : Bike

Planned Time: 1:00:00
WU: 5' loosen then 10x30" 1-leg drill alternating legs then 5' easy MS: 30' Z2 CD: 15' Z1-2

Workout #9 : Bike

Planned Time: 1:00:00
WU: 20' Z1-2 MS: 10x1' spin ups to over 100 RPM w/ 1' easy spin rec (Z2-3... stay seated without bounching on the saddle) CD: 20' Z2