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Cycling: 40K Time Trial for Fit, Time-Pinched Athletes


Gale Bernhardt

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6 Weeks

Plan Specs

cycling road cycling intermediate time goal hr based

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Plan Description

You are currently riding three to five days per week. These days can be indoor cycling, outdoor cycling or some combination of both. At minimum, you are cycling two days per week for 45 to 60 minutes and a third day is longer, 75 to 90 minutes. You are accustomed to having some intensity above Zone 2 in your workouts and the first week of training seems well within your current capability.

If your cycling has not had intensities in higher training zones, but your endurance matches the time scheduled in the plan, you can follow the training and lower the prescribed intensity levels to meet your current capabilities.

The optional workouts shown on Mondays and Sundays are for athletes that are used to riding four or five days per week. If you find yourself pinched for time or feeling tired, the optional workouts can be eliminated.

This plan can be used for team members training for an Olympic distance triathlon.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

The training plan is similar to the one in "Triathlon Training Basics."


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:47 hrs 2:00 hrs
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Workouts Per Week Weekly Average Longest Workout
4:47 hrs 2:00 hrs
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Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

Sample Day 1

Optional ride

Bike 30-45 min, Zone 1 @ 90 rpm (revolutions per minute of a single pedal stroke - right or left), flat course

Sample Day 2


Bike 45-60 minutes, at Zone 1-2 intensity on a rolling course.

Sample Day 4

Low-end threshold work

Bike 45-60 min. After a warm-up at mostly Zone 1-2 intensity, include 4 x 3 min building to Zone 3 intensity and holding intensity to the end of the work interval. Take 1 min of easy spinning at Zone 1 between each work bout. Leave enough time to cool down at the end.

Sample Day 6

Endurance with intensity

Bike 1:15 – 1:30, in Zones 1 to 4, on a rolling course. Accumulate about 20 min total in Zone 4.

Sample Day 7

Optional ride: accelerations

Bike 60 min, at mostly Zones 1 to 2, including 6 to 8 x 20-second accelerations (1 min 40 sec RIs) within the workout.

Sample Day 8

Optional ride

Bike 30-45 min, Zone 1 @ 90 rpm, flat course

Sample Day 9


Bike 45-60 minutes, at Zone 1-2 intensity on a rolling course.

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