Go Faster Cycling - 8 Weeks to your best Time Trial

Author

Hunter Allen for Go Faster Cycling

Length

8 Weeks

Typical Week

7 Bike, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling time trialing beginner intermediate advanced power based tss based

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.

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This Go Faster Cycling plan is designed for any cyclist or triathlete that wants a training plan to get them to a peak performance in a time trial. World renowned cycling coach Hunter Allen authored this plan and it's been used over 500 times to create incredible time trial successes. Join Hunter as he directs you to the best TT of your season!

This 8 week training plan is made for cyclists or triathletes who train with power, heart rate, or perceived exertion.Based on percentages of your threshold, this plan will coach you to a super performance in a time trial.

We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.

This 8 week plan contains specific workouts ranging from 1- 2 hours a day, longer on weekends, and is designed to help any level of cyclist from beginner to advanced racer.

You will be able to use your training method to the fullest extent with these detailed workouts. Including tips and pacing strategies, this is like having Hunter personally help you on your way to success.

An incredible deal for this price! You are going to really be on the fast track with this training plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:24

Back to Plan Details

Sample Day 1

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 2

1:40:40
160TSS
FTP 2x20 with AC Bursts 20 x :10 & VO2 3 x 5 (1:40:40)

WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: FTP Builder Intervals. Complete 2 x 20-minute FTP Intervals in your LOW FTP Zone (Power Z4, HR Z4, RPE 4-5) with 5-10 minutes of rest between the intervals. Starting 50 seconds into the interval, complete a 10-second burst every minute for a total of 20. (Burst at 50s, 1:50, 2:50, etc.) Do each burst at 130% of FTP out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Ride at the low end of your FTP Zone (Power Z4, HR Z4, RPE 4-5) for 50 seconds between each. When not completing the intervals, ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105. Then continue onto MS2.
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MS: Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 3 x 5 Minutes at VO2MAX Zone (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5)
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3

1:30:00
105.7TSS
TEMPO Builders 1 x 45 & VO2 3 x 2 (1:33)

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
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MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 45-minute Tempo effort (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected). Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace, flat to low grade climbing. TO GIVE YOU A LITTLE EXTRA POWER BOOST, TRY ADDING 3 x 2 min VO2Max efforts in your VO2MAX Zone (Power Z5, HR Z5, RPE 6-7), with 3-minute rests between intervals to the TEMPO effort. Try to "recover" at the tempo watts targets, teach your body to recovery while still going hard.
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CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5

1:00:00
68.7TSS
Microbursts 2 x 10 x :15 - Short (1:00)

WU: 15 Minutes of easy spinning and riding into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
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MS: 1: Micro Bursts! - You will learn to love these. Do 2 x 10-minute Micro-Burst Intervals. A 'Burst' is 15 seconds ON followed by 15 seconds OFF. The ON portion is 150% of threshold power or if using HR, go to Threshold HR. The OFF portion is 50% of threshold power or if using HR, just pedal easy for 15 seconds. Repeat this pattern continually for 10 minutes. Spin easy for 5 minutes between intervals.
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Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the rest of the ride.
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CD: 10-15 Minutes of easy spinning

Sample Day 6

3:00:00
160.9TSS
ENDURANCE Ride (3:00)

OUTDOOR WORKOUT, IF POSSIBLE:
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WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7

2:00:00
104.6TSS
ENDURANCE Ride (2:00)

WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Go Faster Cycling - 8 Weeks to your best Time Trial

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