8 Weeks Intensive Time Trail Training ends in RACEDAY!

Author

Ole-Morten Gilbu

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling time trialing intermediate advanced masters power based tss based

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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.

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

Stats

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

Ole-Morten Gilbu

OMG Power

Bikerider in Sandefjord SK
Former coach in continental Team FixIT.no
Now coach in continental team Interpro Cycling Academy, T√łnsberg CK Elite and Sandefjord SK Elite

3rd place in Norway nationals TTT 2017 and 2018.
2nd place in Norway nationals TTT 2019.
Competitors in worlds TTT 2018

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

Back to Plan Details

Sample Day 1

0:55:00
31.5TSS
Pre race/test

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

Sample Day 2

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 4

1:10:00
22.9TSS
Z1 easy!!

Sample Day 5

0:55:00
31.5TSS
Pre race/test

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

Sample Day 6

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 7

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 8

1:10:00
22.9TSS
Z1 easy!!

8 Weeks Intensive Time Trail Training ends in RACEDAY!

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