Handcycle H1-H4 6 weeks to a better Time Trial (Heart Rate Based)

Author

Rick Babington

All plans by this Coach

Length

6 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

2:00 hrs

Plan Specs

cycling time trialing beginner intermediate advanced masters time goal hr based

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Summary

Event specific Time Trial Training can greatly improve your performance at a particular event! This 6-week Heart Rate based plan is designed to help your focus on a single event and maximize your results. Regarding cadence for these workouts, aim for 80-100rpm on flatter terrain and 70+rpm when climbing. Enjoy the build and have a great race!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:27

Rick Babington

Positive Moves

Endurance, Road, TT, MTB, Fitness, Centuries, and Cyclocross.Adatpive Cycling including Handcycles, Trikes, Tandems, and Standard bikes.Retul Certified Bike Fitter.

Custom designed monthly training plans for all levels of athlete based on your training history and athletic goals. Adjusted as needed, weekly phone and unlimited email support (Contact for pricing). Private consultation or Face-to-face time available for an hourly fee (Contact for pricing)

Back to Plan Details

Sample Day 1

1:30:00
Full Distance Time Trial Test

Warm-up well then do a Full Distance Time Trial Test mimicking the event that you are training for as close as possible (distance, course profile, elevation gain, turn-arounds, etc.) Cool down and stretch after. You will use this data to set up your upcoming Time Trial Intervals and to verify Heart Rate Ranges.

Sample Day 2

0:45:00
Recovery Spin

Z1 only, comfortable cadence. Flush out the muscles from yesterday's test.

Sample Day 4

1:30:00
Endurance Ride

Mostly Z1-3, comfortably high cadence. Avoid Z4-5 today.

Sample Day 5

1:30:00
Endurance Ride

Mostly Z1-3, comfortably high cadence. Avoid Z4-5 today.

Sample Day 6

0:45:00
Recovery Spin

Z1 only, comfortable cadence. Just flush out the muscles.

Sample Day 8

2:00:00
4 x Time Trial Intervals

Warm-up well then do 4 intervals with 5 minutes easy spin recovery between. Each interval is 25% of the Full Distance Time Trial Test. You will need to break down the test into 4 segments and look at the average speed for each segment. The goal is to go slightly faster than your average speed for each segment of last weeks test. After intervals, cool down easy and stretch.

Sample Day 9

0:45:00
Recovery Spin

Z1 only, comfortable cadence. Flush out the muscles from yesterday's test.

Handcycle H1-H4 6 weeks to a better Time Trial (Heart Rate Based)

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