8 Weeks Goal Time Trial Plan 16-40km (Workout Builder Format)

Average Weekly Training Hours 08:13
Training Load By Week
Average Weekly Training Hours 08:13
Training Load By Week

“Achieve a Breakthrough Time Trial Performance with this Proven Training Formula!”


The training in this training plan has been proven to work over and over again and has already helped cyclists win State, Provincial, and National Championship titles and medals at the World Championships!

The plan is in the new Workout Builder format which provides your personalized power targets in each training session which are calculated automatically from your FTP. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: This training plan is designed for men and women road cyclists and triathletes who are intermediate to advanced level racer. The training is designed to first increase your threshold power. You will then dramatically increase your VO2 power and time trial speed with highly specific intervals. The final weeks will bring on peak form with a time trial simulation.

Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold "sweet spot" training. Ideally, 2 months+ of regular training should precede this plan.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Sample Day 2
1:34:00
110.2TSS
Threshold 2 x 20 min

Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 3
1:15:00
69.3TSS
Strength 10 On / 2 Off

Strength intervals. Your target power is listed for each 10 minutes. Aim to average within 10 watts (above or below) the target power number shown. 

Focus on good form. Stop if any knee pain. Ride seated and alternate between holding on brakes and in drops (or ride on TT bike).

Sample Day 4
1:24:00
98.1TSS
Threshold 1 x 40 min

Threshold interval. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 6
2:30:00
113TSS
Ride Zone 2-3 (group ride option)

Ride in Zone 2-3. Keep your cadence over 85 when cycling on flat roads. Alternatively, you can do a group ride (optional). Power numbers are just guidelines. You may go harder if doing a group ride.

Sample Day 7
2:15:00
119.8TSS
Tempo Big Gear

Your target power is listed for big gear tempo riding. Aim to average within 10 watts (above or below) the target range.

This session gets slowly more fatiguing. Your goal to stay smooth and consistent throughout and finish strong!

Sample Day 9
1:44:00
127.3TSS
Threshold 1 x 30, 20 min

Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 10
1:15:00
69.3TSS
Strength 10 On / 2 Off

Strength intervals. Your target power is listed for each 10 minutes. Aim to average within 10 watts (above or below) the target power number shown. 

Focus on good form. Stop if any knee pain. Ride seated and alternate between holding on brakes and in drops (or ride on TT bike).

Simon Kessler & Simon Says Cycling
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.