12 weeks to become UWCT World TimeTrial Champion!!!

Average Weekly Training Hours 10:39
Training Load By Week
Average Weekly Training Hours 10:39
Training Load By Week

This is the plan we used with Matej Lovše on his way to becoming UWCT TimeTrial world champion.

His words: My name is Matej Lovše and ''12 weeks to become UWCT World TimeTrial Champion" is a training plan I used in 2017 when I become a world champion in Albi, France. Every road to success is hard, exhausting, but at the end rewarding. As they say: ''No pain, no gain'', so stick to the plan, train hard and the results will come.

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Sample Day 1
0:37:00
19.3TSS
Recovery

Short and easy spin that will get our legs ready for tomorrows test.
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Just do a short warm-up with 4x3min steps from 60% FTP to 75% FTP meanwhile ramping up the cadence from 100rpm to 120rpm. 
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After the ramp up do a short coldown.

Sample Day 2
1:11:00
86.5TSS
FTP Test on TT Bike

Testing for determinating FTP and FTHR. 20min averages for allout interval represent your FTP and FTHR. 3min and 20min intervals should be done as hard as you can go.
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Before starting the test make sure you are warmed up good. 
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Be careful with 20min test so you don't start too hard and blow up too soon.
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After the test do a few minutes of easy riding to cooldown

Sample Day 3
1:45:00
78.1TSS
TT: Getting in that aero position

This workout should be used so you get the feel of TT bike and get use to aero position.
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Firstly do a quick warm-up and the majority of the workout should be in Zone 2. 
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In the end do a short cool down.

Sample Day 4
2:00:00
99.1TSS
RoadBike: SFR Specific Strength session

Strength session on the road bike.
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Do a proper warm up (20-30min)
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After that find a steady not too steep climb (4-7%) and do 5x5min repeats in Zone 3 at low cadence (45-60rpm). The rest between should be 5min long in Zone 1 at high cadence (90-100rpm).
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The rest of the ride should be done in Zone 2
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In the end do a short warmup

Sample Day 6
2:15:00
110.1TSS
TT: Getting in that aero position

This workout should be used so you get the feel of TT bike and get use to aero position.
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Firstly do a quick warm-up and the majority of the workout should be in Zone 2.
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In the middle of the Zone 2 ride do a 15min interval in Zone 3 to get the feel on how the legs react at higher intesities. Be careful to keep high cadence (100rpm).
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In the end do a short cool down.

Sample Day 7
3:00:00
141.8TSS
RoadBike: Aerobic Endurance

Start with few minutes of warm up.
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After that the majority of the session should be done in Zone 2 (Power or Hr). 

Do not go over Zone 3.!!
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n the end do a short cool down.

Sample Day 8
0:32:00
17.4TSS
Recovery

Short and easy spin.

Just do a short warm-up with 4x3min steps from 60% FTP to 75% FTP meanwhile ramping up the cadence from 100rpm to 120rpm. After the ramp up do a short coldown.

Pulse Performance Coaching
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Pulse Performance

We are working with elite, juniors, amateurs and recreational cyclists and runners. In 2017 we had the pleasure to work with UWCT TimeTrial World champion and three national champions in RR and TT.