Save Your Season: 8 Weeks to High Performance Time Trialing (structured workouts, Power, HR, RPE)

Average Weekly Training Hours 09:51
Training Load By Week
Average Weekly Training Hours 09:51
Training Load By Week

Train with the coach of the world ITT champion Amber Neben and pro Emma Grant! If you're fast approaching your goal event(s) and realizing your fitness is not where you'd hoped it would be by now, this is the plan for you. It's not too late to save your season! This 8-week training plan was created by Tim Cusick, Training Peaks WKO4 product leader and master coach with Velocious Endurance Coaching. It is designed for masters racers and recreational racers and includes targets for HR, power (Coggan Classic Training Levels), and perceived exertion. 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. Choosing the right plan can be difficult. If you're confused, or if you'd like an overview planner of this plan, please 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
FTP TESTING CCTEST

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1: 5-Minute Hard Effort. This 5-minute effort should be done at maximum. Start the effort at a high pace, but not so hard that you cannot finish strong. Really hammer out the last 45 seconds. The goal is to generate a max 5-minute Vo2 Max test. The rest for 15 minutes easy pedal before MS2.
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MS2: 20-Minute Time Trial
Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Z2 Endurance Zone (000w-000w). Your FTP is the power average for the 20-minute effort minus 5%.
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CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 3
1:45:00
95TSS
ENDURANCE W/TEMPO & CADENCE STANDS CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Level Z2 / HR Zone 2 / RPE 2-4
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
1 x 30-minute Tempo Interval
During this time, complete the drills below.
DRILLS: On flats in headwind or gentle climbs, execute 1 x 10 minute standing efforts alternating between 1 minute standing "HIGH CADENCE (90+ rpm)" and 1 minute standing "LOW CADENCE (65-70 RPM big gear)" (alternate for 10 minutes).
TARGET: Tempo (PW Level Z3 / HR Zone 3 / RPE 5-6)
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 Level Z2/ HR Zone 2 / RPE 2-4)
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: Level Z1 / HR Zone 1 / RPE 2-3
CADENCE: small chain ring

Sample Day 4
1:30:00
85TSS
FTP MICROBURST INTERVALS (4 x 10) CCZ4

WU:
15-20 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
4 x 10-Minute Microburst Intervals - 10-minute intervals in which you vary your effort from 15 seconds at 180% of FTP (HARD) to 15 seconds at 40% of FTP (EASY) for the duration of the interval
TARGET: 180% of FTP / 40% of FTP
REST: 5 minutes easy riding between intervals
CADENCE: Keep cadence above 85 rpm at all times
TERRAIN: Trainer or long stretch of flat road
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CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 5
1:00:00
35TSS
ACTIVE RECOVERY: CORNERING DRILLS CCZ1

WU:
10-15 Minutes Warm Up
TARGET: (PW: Z1 / HR: Zone 1 / PE: 2-3 )
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
20 x Corner Drills
In local parking lot using cones or islands, practice cornering drills
TARGET: Active Recovery: (PW Z1/HR Z1/RPE 2-3)
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Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
Cadence: small chain ring

Sample Day 6
2:30:00
125TSS
VO2MAX INTERVALS 4 x 6 CCZ5

WU:
10-15 Min Warm Up, progressing to Zone 2
TARGET: (PW: Z2 / HR: Zone 2 / PE: 4-5)
CADENCE: Self Selected with 2 x 1 minute Fast Pedals to wake up legs
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MS:
4 x 6 min VO2Max Intervals
TARGET: VO2Max (PW Z5/HR Z5/REP 6-7)
REST: 5 minutes easy riding between
CADENCE: self selected
**Ride all remaining time in endurance zone
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CD:
Cool Down 5-15 minutes
TARGET: (PW: Z1/HR: Zone 1/PE: 2-3)
CADENCE: small chain ring

Sample Day 7
2:45:00
155TSS
ENDURANCE RIDE W/TEMPO CCZ2

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / 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: End (PW: Z2 / HR: Zone 2 / 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: Zone 1/PE: 2-3
CADENCE: small chain ring

Sample Day 9
1:30:00
80TSS
CLASSIC SST INTERVALS 3 x 15min CCZ4

WU:
10-15 minutes warm up, progressing to Zone 2
TARGET: PW: Z2 / HR: Zone 2 / PE: 4-5
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
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MS1:
3 x 15-minute Sweet Spot Intervals (SSI)
TARGET: Sweet Spot (PW Z3.5/HR Z3.5/RPE 5-7)
REST: 5 minutes easy riding between
CADENCE: Self selected but do not let cadence drop as you fatigue
TERRAIN: Flat to rolling (or steady, low-grade climb if available)
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CD:
Cool down 5-15 minutes
TARGET: PW: Z1/HR: Zone 1/PE: 2-3
Cadence: small chain ring

Tim Cusick
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Velocious Endurance Coaching

As the TrainingPeaks WKO4 Product Leader and co-owner of Velocious Endurance Coaching, Tim brings a wealth of experience to his coaching clients. 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, MTB pros Zdenek Vobecky, and numerous other professional and select age group racers.