| # | DATE | DESC |
|---|---|---|
| 1 | Wed, Jan 15 | CAPACITY |
| 2 | Fri, Jan 17 | POWER |
| 3 | Sun, Jan 19 | CAPACITY |
| 4 | Mon, Jan 20 | ENDURANCE |
| 5 | Wed, Jan 22 | STRENGTH+POWER |
| 6 | Fri, Jan 24 | ENDURANCE |
| 7 | Mon, Jan 27 | CAPACITY |
| 8 | Wed, Jan 29 | POWER |
| 9 | Fri, Jan 31 | CAPACITY |
| # | DATE | DESC |
|---|---|---|
| 10 | Mon, Feb 03 | STRENGTH |
| 11 | Wed, Feb 05 | ENDURANCE |
| 12 | Fri, Feb 07 | STRENGTH |
| 13 | Mon, Feb 10 | POWER |
| 14 | Wed, Feb 12 | CAPACITY |
| 15 | Fri, Feb 14 | POWER |
| 16 | Mon, Feb 17 | ENDURANCE |
| 17 | Wed, Feb 19 | STRENGTH+POWER |
| 18 | Fri, Feb 21 | POWER (Tabata) |
| 19 | Mon, Feb 24 | CAPACITY |
| 20 | Wed, Feb 26 | POWER+ENDURANCE |
| 21 | Fri, Feb 28 | CAPACITY+ENDURANCE |
| # | DATE | DESC |
|---|---|---|
| 22 | Mon, Mar 02 | STRENGTH |
| 23 | Wed, Mar 04 | ENDURANCE |
| 24 | Fri, Mar 06 | ENDURANCE |
| 25 | Mon, Mar 09 | ENDURANCE+POWER |
| 26 | Fri, Mar 13 | ENDURANCE+POWER |
| 27 | Mon, Mar 16 | ENDURANCE |
| Zone | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| % FTP | 0-55 | 76-90 | 56-75 | 91-105 | 106-120 | 121-150 | >151 |