8 week Time trial training plan (Beginner/Intermediate)
Simon HansenAll plans by this Coach
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This plan is for a rider who wants to do well in a time trial race. Have you bought a nice, fast TT bike? Did you get the aero-helmet, the discwheel and the speedsuit as well? You now talk the talk. But will you also walk the walk? Time to go to work!
You are able to put in 6-8 hours a week, and with this amount we can make you really fast! You will be fast at threshold and over. You could also do well in short road races and criteriums.
You will do 3-4 workouts a week. 2-3 will be on the TT bike, sometimes they are optional.
There is a FTP test + explainer in the first week to establish your training zones.
You will mainly do high intensity interval sessions. Big focus on diverse workouts!
You will learn why we do the workouts and you will learn what to focus on for a time trial race.
There is a warmup routine and a raceday checklist included in the last week.
This is the time trial training plan I was looking for when I started out!
This is a power-based training plan using workout builder - you can download the workouts to your Garmin and have them real-time on your bike computer while training.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:24 hrs||3:00 hrs|
Day Off x2
|0:07 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:24 hrs||3:00 hrs|
||0:07 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter