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6 Weeks to a Faster Time Trial for Beginner Cyclists & Triathletes

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Menachem Brodie

All plans by this Coach


6 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Human Vortex Training Menachem BrodieDesigned by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years.

You want to do a Time Trial, but you're not sure how to train
This beginner 6 week training plan is perfect for those riders either looking to compete in their first ever Time Trial, or those looking to boost their FTP so they can ride strong- especially within their group.

What do I need for this program?
All you need is 6-8 hours a week to train, 5 days a week (3 weekdays + 2 weekend days), and your bike. No, you do NOT need a Time Trial bike! you can use your current bike for this program!

How long are the rides?
Weekday rides are no longer than 75 minutes, and weekend riders are 2-2.5 hours in length.

Can I still do my weekly group rides?
You sure can! There are two ways to do this: 1. If your weekly group ride is on the weekend, simple replace the Easier of the weekend workouts with your group ride. 2. If your weekly ride is mid-week, head out for the ride, and push your riding schedule FORWARD from that ride, taking away the easier of the weekend rides and not doing it at all.

Who is this plan for?
This plan is built for beginner riders, who have been riding 8+ hours a week, for the last 3+ months, on a consistent basis. If you're not sure if this plan for you, email me at and I'll help you make sure to choose the right plan for you and your needs!

It's time to get STRONGER and FASTER... Let's GET STARTED!

Purchase of this program includes the Human Vortex Training Interval Descriptions document, which explains how to use your training plan to maximize results, PLUS email access to Coach Brodie at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at or email Coach Brodie directly at:

Menachem Brodie coaching certifications

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:49:00 02:35:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
06:49:00 02:35:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Menachem Brodie, NSCA-CSCS, McGill Method Certified Practitioner

Human Vortex Training

I help 40+ year old cyclists & triathletes get stronger & feel better than they did at 20

  • Leading Strength Coach for Cyclists & Triathletes
  • World's only McGill Method Certified Cycling & Triathlon Coach

I've helped age-group cyclists and triathletes from beginners to seasoned veterans, just like you, to get stronger in their sport of cycling or triathlon, improve mobility, flexibility, balance, and power, to live a pain-free active life that they love & can do until they decide to stop.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
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