Timetrial, Experienced, 8hrs, 8 week plan

Average Weekly Training Hours 06:49
Training Load By Week
Average Weekly Training Hours 06:49
Training Load By Week
Sample Day 2
0:45:00
45TSS
20 Min FTP Test

WU 20 minutes:-
5 X 1 minute fast pedalling - 120 RPM
1 minute easy between each
1 X 3 minute all out effort
15 minutes easy spinning
Session:-
20 minute FTP test
Start the test at a strong, sustainable pace, Build gradually over the first five minutes then hang on for the duration of the interval.
With 5 minutes to go, drill it leaving nothing on the table.
Record you avg power over the 20 minutes.
WD

Sample Day 3
1:30:00
70TSS
Endurance 1.5 Hrs

WU
Session:-
1 hour at Z2
Cadence 90-110 RPM
WD

Sample Day 4
1:00:00
60TSS
10 Mile TT

WU - 15 minutes
20 - 25 minute 10 mile TT (complete as fast as you can over the distance)
WD - 10 minutes

Sample Day 5
0:30:00
30TSS
Recovery Ride 30 Mins

WU
Session:-
Spin the legs at 100 RPM for 30-45 minutes
WD

When your off the bike make sure you stretch off thoroughly to help dissipate toxins in the legs and premote good recovery.

Sample Day 6
1:15:00
65TSS
Threshold Session S/S & Z4

WU
SESSION:
20min SS
10MINS Z2
2 x 5min Z4 with 5mins rbi
WD

Sample Day 7
2:00:00
110TSS
Weekend Club Ride

Session:-
Club Ride,
Steady Z2,
Ride in Z3 when on the front of the group.
WD

Sample Day 9
1:00:00
65TSS
1 Hr Ride Aerobic & Strength efforts

WU
Session :-
1.5 hour steady ride in Z2
Include 2 x 10 minute @ Z3
65-75 RPM
(Focus on pedal motion and technigue during efforts, Keep each pedals stroke smooth and consistant)
WD