5.5 12 Weeks to Peak Time Trial (Coggan Classic Levels, Power, HR, RPE), structured workouts

Average Weekly Training Hours 09:25
Training Load By Week
Average Weekly Training Hours 09:25
Training Load By Week

So you want to go fast? Train with the coach of world ITT champion Amber Neben! This 12 week plan is for those starting with a solid base foundation of training (hopefully at least 2-3 months) and was developed by Tim Cusick, Training Peaks WKO4 product leader and master coach with Velocious Endurance Coaching. It is built with the Coggan Classic Training Levels and will the take you to the top for your A-event time trial race! The plan is designed for the serious competitive cyclist and includes power, heart rate, and perceived exertion with all-new progressive, fatigue resistance, and intensive workouts! All our plans come with predicted TSS and ongoing testing. Ride your BEST EVER TIME TRIAL this season! The workouts can be used in the traditional format or as structured workouts, which load automatically to select devices (Garmin, Zwift, TrainerRoad, Racermate, and more) so you can see your workout and interval numbers right on your device. Here are helpful instructions on exporting the structured workouts: https://help.trainingpeaks.com/hc/en-us/articles/115001076908-Structured-Workout-Export-for-Garmin-Devices. Questions? Not sure if this is the plan for you? Contact Coach Kathy Watts at kathy@velociouscyclingadventures.com. Our training plans are so powerful you won't need a coach!

Sample Day 2
1:30:00
80TSS
ENDURANCE RIDE W/HC 1 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 10 x 1 min high cadence (HC) speed pedaling (110+ RPM), resting 1-2 minutes between HC efforts and endurance zone
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 3
1:30:00
80TSS
ENDURANCE RIDE W/TEMPO CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS1:
1 x 20-Minute Tempo Interval
TARGET: Tempo (PW Z3/HR Z3/RPE 4-5)
CADENCE: 1 gear harder/slower RPM than normal self selection, target 75 RPM.
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MS2:
Ride remaining prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM. Vary cadence throughout ride and work on pedaling form.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 4
1:30:00
80TSS
ENDURANCE RIDE W/HC 5 MIN SPEED DRILLS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 rpm. Vary cadence throughout ride and work on pedaling form.
CADENCE DRILLS: 1 x 60 minutes of alternating high cadence (95+ rpm) for 5 minutes and self-selected cadence for 5 minutes.
TERRAIN: Flat to rolling
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 5
0:45:00
20TSS
Active Recovery CCZ1

You get faster when you're resting and recovering, not when you're working hard! Rest days are about going easy enough to really allow your legs to recover, so no efforts over Level/Zone 1 today. Take it easy and look at the scenery.

Sample Day 6
2:00:00
125TSS
ENDURANCE W/MIXED HILL CLIMBS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
Endurance Ride
Focus on staying relaxed on the bike and spinning circles.
During the last 60-90 minutes of the ride, complete 3 HILL CLIMB INTERVALS at FTP watts (PW Z4/HR Z4/RPE 4-5) for 5-10 minutes each. If you're on rollers, really jam every climb. Rack up the climbing!!
TARGET: Endurance (PW Z2/HR Z2/PE 3-4)
CADENCE: Self selected during endurance work, increase 5 RPM during final climbing if possible.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 7
2:30:00
130TSS
ENDURANCE W/BURSTS (10 x 20) CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
Ride prescribed time in Endurance zone. Throughout the ride, complete 10 Attack Sprints of 15-25 seconds (PW Z6/HR Z6/PE 7+)
TARGET: Endurance (PW Z2/HR Z2/PE 4-5)
CADENCE: 85-105 RPM
TERRAIN: Pick a variety of terrains; short climbs, long flats, downhill
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Sample Day 9
1:30:00
85TSS
BIG GEAR INTERVALS 4 x 5 FORCE

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW Z2/HR Z2/PE 4-5
CADENCE: Self selected with 2 x 1-minute Fast Pedals to wake up legs
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MS:
4 x 5-Minute Big Gear Force Intervals
TARGET: FTP (PW Z4/HR Z4/PE 6-7)
REST: 5 minutes easy riding between
CADENCE: 45-65 rpm during force intervals
TERRAIN: Hill or trainer
Ride any remaining time in your Endurance zone.
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CD:
Cool down 5-15 minutes
TARGET: PW Z1/HR Z1/PE 2-3
CADENCE: small chain ring

Tim Cusick
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Velocious Endurance Coaching

As the TrainingPeaks WKO4 product leader and a co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. With his expertise in training, racing, and data analytics, he offers a unique, data-driven approach as he guides clients to performance success. Tim currently coaches current ITT world champion Amber Neben, road pro Emma Grant, and numerous other professional and select age group racers.