8 Weeks Intensive Time Trail Training ends in RACEDAY!

Average Weekly Training Hours 09:55
Training Load By Week
Average Weekly Training Hours 09:55
Training Load By Week

8 weeks training plan to get a faster cyclist on your time trail bike.
8 weeks topping for a time trail race.
Just plot "end date" as race day

Sample Day 3
0:55:00
31.5TSS
Pre race/test

Warm up
Easy ride, 3-5 intervals @100% , up to 1 min

Sample Day 4
2:04:00
128.7TSS
Note! Stayertest 4 days before you start "Intensive Time Trail Training"

Warmup with 4 min sweetspot
4 min rest
3 min all-out
5 min rest
5 min all-out
5 min rest
8 min all-out
30 min rest with a gel
20 min all-out
Cooldown

Sample Day 6
1:10:00
22.9TSS
Z1 easy!!

Sample Day 7
0:55:00
31.5TSS
Pre race/test

Warm up
Easy ride, 3-5 intervals @100% , up to 1 min

Sample Day 8
1:50:00
138.3TSS
Z4 Terskel 3x20 min with ramp

Warm up with 8 min ramp up to FTP
3x20 min 101 97 95%

Sample Day 9
1:27:15
99.7TSS
Z5 VO2Max, 3x13 stk 30s 15s 120-125% + 15 min tempo

Warm up

3min easy
3 set of:
13x 30 sec @120-125% 15 sec @60%
4.30 min easy
15 min tempo @65%
3 min easy

Sample Day 10
1:10:00
22.9TSS
Z1 easy!!

Ole-Morten Gilbu
|
OMG Power

Bikerider in Sandefjord SK
Former coach in continental Team FixIT.no
Now coach in continental team Interpro Cycling Academy and Sandefjord SK Elite

3rd place in Norway nationals TTT
Competitors in worlds TTT 2018

Now I can help you increase your Vo2max or FTP in only 6-8 weeks!