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

Planned Time: 1:00:00
This workout is designed to give you active recovery. Your body will need to rest to get stronger. cadence 80-90. Zone 1

Workout #2 : Bike

Planned Time: 1:30:00
this workout is designed to get the most out of your cardiovascular base development. cadence 80-100 roms. Zone 2

Workout #3 : Bike

Planned Time: 1:30:00
this workout is designed to get the most out of your cardiovascular base development. cadence 80-100 roms. Zone 2

Workout #4 : Bike

Planned Time: 0:00:00
Perform this specific workout within the base ride or endurance ride time 3x4 minutes with a 4 minute recovery between each 100+ RPM (Revolutions per minute) This workout is designed to increase pedaling efficiency and form.

Workout #5 : Day Off

Planned Time: 0:00:00
REST DAY AHHHHHHH!

Workout #6 : Bike

Planned Time: 1:30:00
this workout is designed to get the most out of your cardiovascular base development. cadence 80-100 roms. Zone 2

Workout #7 : Bike

Planned Time: 0:00:00
3x4 minutes with a 4 minute recovery between each. 50-70 RPM This workout is designed to build power on the bike Perform this specific workout within the base ride or endurance ride time.

Workout #8 : Day Off

Planned Time: 0:00:00
REST DAY AHHHHHHH!

Workout #9 : Bike

Planned Time: 0:00:00
Perform Stomps inside of you prescribed time of base or endurance rides. Stomps (S) Big gear power. Usually performed seated in a gear that is very heavy. Go all out for 10-20 seconds trying to get your bike going as fast as possible. Fast twitch development, core strength, leg and hip power. Perform seated and go at 100% intensity. recover for 5-10 minutes between each