Building sustained power is key for a strong time trial performance. This 12-week training plan utilizes both heart rate and power (although a power meter is not needed) to help you build up sustained power and guides you through a taper period so you’re fresh for race day.

You’ll work on building power and riding comfortably on the time trial bike with intervals that progressively get longer. As race day gets closer, you’ll transition to intervals that simulate race day. Throughout the training plan, you’ll also perform off-the-bike work to prevent injury and maintain the strength gains obtained during the base period.

The plan is perfect for a variety of skill levels. Overall riding time is kept low for the working individual but the plan includes options for increasing volume if wanted. Detailed workout descriptions are provided to make it easy to follow along.

This plan is ideally started 12 weeks from your goal race (the final week of the plan helping you prepare for either a Saturday or Sunday race). To get the most out of this plan, it is recommended (although not necessary) that you complete the 12-week “Base Training for the Time Trialist” plan. Your best performance starts here!