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

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

Event specific Time Trial Training can greatly improve your performance at a particular event! This Power based 6-week 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!

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 Power Ranges.

Sample Day 2
0:45:00
Recovery Spin

Z1-2 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

Z1-2 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

Z1-2 only, comfortable cadence. Flush out the muscles from yesterday's test.