12 Weeks Goal Time Trial (16-40km) * Workout Builder Format: Power Zones

Author

Simon Kessler

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

3:10 hrs

Plan Specs

cycling time trialing advanced masters 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.

“Achieve a Breakthrough Time Trial Performance with this Proven Training Formula!”


The training in this training plan has been proven to work over and over again and has already helped cyclists win State, Provincial, and National Championship titles and medals at the World Championships!


The plan is in the new Workout Builder format which provides your personalized power zones (latest Workout Builder update) in each training session which is calculated automatically from your Threshold saved in TrainingPeaks. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.


Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.


Training plan description: This training plan is designed for men and women road cyclists and triathletes who are intermediate to an advanced level racer. The training is designed to first increase your muscular endurance and threshold power. You will then significantly increase your VO2 power and time trial speed with highly specific intervals. The final weeks will bring on peak form with a time trial simulation.

Before starting the plan you should have a good level of endurance fitness. Ideally, 2 months+ of regular training should precede this plan.


Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!


Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com


Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com


Plan Features

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder latest update- offering you more precise training with power zones calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:43

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:31:00
91.3TSS
Sub Threshold (Range)

Sub Threshold intervals to build FTP.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 2

1:25:00
84.3TSS
Big Gear (Range)

Big gear interval to develop muscular strength endurance.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 3

1:21:00
85.5TSS
Sub Threshold (Range)

Sub Threshold intervals to build FTP.

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain, steady climb, or indoor trainer.

Sample Day 5

2:40:00
174.2TSS
Tempo Progression (Range)

Tempo riding progressing in power to finish stronger than you started. 

If you are cycling on a rolling/hilly course you can go over the power zone on hills (and below target on downhills). Fuel up well and finish strong!

Sample Day 6

2:15:00
93.3TSS
Endurance Zone 2 Cadence (Range)

Time in the saddle at a moderate intensity alternating cadence - 5 minutes preferred cadence / 5 minutes at 95-110 cadence. Aim to stay mostly in Zone 2.

Sample Day 8

1:18:00
92TSS
Sub Threshold + V02 (Range)

Alternating 4 minutes at Sub Threshold / 1 minute at V02 repeated.

Your target power is listed. Aim to average within 10 watts (above or below) the power listed.

Sample Day 9

1:35:00
95.6TSS
Big Gear (Range)

Big gear interval to develop muscular strength endurance.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

12 Weeks Goal Time Trial (16-40km) * Workout Builder Format: Power Zones

$89.95 - Buy Now