8 Weeks Time Trial Plan 16-40km *Workout Builder* (Int. Adv. Mas.). Start Any Monday + Reusable

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

Do you want to achieve the best time trial form of your life and peak for your goal event? The training in this 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 Championship! This plan is designed by a former international pro rider and top cycling coach Simon Kessler from www.simonsayscycling.com. This is a new and improved version of the original plan and includes the workout builder format (works with power only). Simply input your threshold power in your TrainingPeaks account under "Settings>Zones" to get your customized power numbers for each training session. The 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. This plan works great for a goal time trial 6-8 weeks away. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold training. Ideally, 2 months+ of regular training should precede this plan.

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, Pro Cycling Coach
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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.