Improve your time trial 20-40 km in 4 weeks

Average Weekly Training Hours 11:50
Training Load By Week
Average Weekly Training Hours 11:50
Training Load By Week

Improve your time trial in 4 weeks

Sample Day 2
2:20:00
Time trial

with your TT bike

30 min. warm up flat easy riding,

10 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

10 min.easy riding,

10 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

10 min.easy riding,

10 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

10 min.easy riding,

10 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

Remaining time:tempo riding

Full body stretching

Sample Day 3
3:00:00
Endurance fast tempo

3 hr.Endurance with small soft hills, fast tempo,65-70 at HR,95-105 RPM.

Sample Day 4
2:20:00
Time Trial

with your TT bike

30 min. warm up flat easy riding,

10 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

10 min.easy riding,

10 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

10 min.easy riding,

10 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

10 min.easy riding,

10 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

Remaining time:tempo riding

Full body stretching

Sample Day 5
1:00:00
Rest day or Easy riding

Rest day or 1hr. Easy riding with my road bike

Sample Day 6
2:45:00
Endurance at Mountain

With your road bike.

30 min.easy riding,

1hr:15min endurance riding mountain 70-75%HR,60-70 RPM

30 min easy downhill, 

30 min.fast tempo riding.

Full body stretching

Sample Day 7
2:00:00
Time Trial

with TT bike

30 min.warm up easy tempo.

20 min.individual time trial ,85-90% of HR,80-90 RPM

15 min.easy riding

20 min.individual time trial,85-90% of HR,80-90 RPM

remaining time:easy riding

Full body stretching

Sample Day 9
2:15:00
Drafting

with your TT bike

30 min. warm up flat easy riding,

5 km drafting behind one of the car, flat at road,Pedaling 100-110 RPM.85-90% of HR,

10 min.easy riding,

5km drafting behind one of the car,all out effort 90-100% of HR.

10 min.easy riding,

5 km drafting behind one of the car, flat at road,Pedaling 100-110 RPM.85-90% of HR,flat

10 min.easy riding,

5km drafting behind one of the car,all out effort 90-100% of HR.flat.

remaining time:tempo riding

Full body stretching

Stefanos Lyrantonakis
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Professional Cycling instructions by Stefanos Lyrantonakis

I was born and Ι live in Crete,Greece.
I offer training plan and consultancy for all types and for all levels of personal fitness and athletic abilities from beginner to advanced with variety of goals, also for clubs and teams.
I graduated from University of Athens in department: physical education and Sport Science. Programs are based on current scientific evidence and good practice
I prepare competitive cyclists for MTB, Road and Track endurance and maximise the athletic performance.