Beat the Clock - Time Trial Training - Beginner - 4 Weeks

Average Weekly Training Hours 06:27
Training Load By Week
Average Weekly Training Hours 06:27
Training Load By Week

Here is a program to help you smash you next time trial! Here is a program designed to help you ride faster and more efficiently come race day. You won't need a power meter or even a heart rate monitor to follow this program. It's designed with time crunched riders in mind, improve quicker by riding less. What you get:

- 1 x 4 Week Training Block
- Program designed to get progressively more difficult but allow for recovery
- Built in recovery periods
- Variety of sessions
- Detailed session plans
- Detailed Rate of Perceived Effort Guidelines for each session

Sample Day -6
1:10:00
61.7TSS
Threshold Efforts: 4 x 5 min THR

This is a fairly simple "threshold session." Works a treat and is used by many elite athletes. The session is:

4 x 5 min efforts with 5 minutes rest between each effort. The idea is to ride at a similar intensity as the 90 second period during the breakaway efforts. You should feel fine after first effort, but will be exhausted after the last one (If your not, then do 1 more!).

Take it easy for 5 minutes. Then repeat 3 more times.

If you are looking to ride indoors one day of the week, then this is a good session to do on the trainer.

Sample Day -5
1:07:00
63.8TSS
Sweet spot / SubTHR: 3 x 10 min

SubTHR or Sweet spot sessions are the bread and butter of most endurance athletes.

The aim of this session is to tap into that aerobic system, not to exhaust yourself. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel very easily

3 x 10 min subT with 4 min recovery between each effort

RPE: 6 out of 10

Your breathing will elevated and it will be hard to have a conversation (you should still be able to say phrases) but your breathing will still be regular.

Recommended Cadence is 90 - 95 rpm. Go out to a flat road, crit track or a very mild climb (2 3% where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

Sample Day -4
1:20:00
68.8TSS
TT training 2 x 2/8s

This is a short and sharp session. It consists of a progressive warm up, followed by two 10 minute efforts. The efforts are a little tricky to pace but give it your best shot.

Warm Up
5 minutes starting at general endurance pace building up towards what we call threshold. Build up gradually, you should only reach "threshold" in the last minute.

5 minutes of easy pedaling.

Efforts
- 2 minutes at "V02"
This is tricky, your breathing will be ragged and it won't be possible to talk. This is not a sustainable effort. Think of it as one step past your threshold.

- 8 minutes at "threshold"
Settle straight back to threshold, at first it will seem easy after the first two minutes, but the fatigue will gradually creep up on you. Your breathing will remain elevated but it will become more regular than before. At the end of the 10 minutes you'll be thankful it's over.

10 minutes easy pedaling

Repeat the 10 min: (2/8) again and then ride home.

This session is very informative as it gives you an idea of what it feels like to go to hard to early in a time trial. It seems easy in the first minute but it's not sustainable. So learn from this session.

Sample Day 1
1:10:00
61.7TSS
Threshold Efforts: 4 x 5 min THR

This is a fairly simple "threshold session." Works a treat and is used by many elite athletes. The session is:

4 x 5 min efforts with 5 minutes rest between each effort. The idea is to ride at a similar intensity as the 90 second period during the breakaway efforts. You should feel fine after first effort, but will be exhausted after the last one (If your not, then do 1 more!).

Take it easy for 5 minutes. Then repeat 3 more times.

If you are looking to ride indoors one day of the week, then this is a good session to do on the trainer.

Sample Day 2
1:13:00
70.8TSS
Sweet spot / SubTHR: 3 x 12 min

SubTHR or Sweet spot sessions are the bread and butter of most endurance athletes.

The aim of this session is to tap into that aerobic system, not to exhaust yourself. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel very easily

3 x 12 min subT with 4 min recovery between each effort

RPE: 6 out of 10

Your breathing will elevated and it will be hard to have a conversation (you should still be able to say phrases) but your breathing will still be regular.

Recommended Cadence is 90 - 95 rpm. Go out to a flat road, crit track or a very mild climb (2 3% where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

Sample Day 3
1:20:00
68.8TSS
TT training 2 x 2/8s

This is a short and sharp session. It consists of a progressive warm up, followed by two 10 minute efforts. The efforts are a little tricky to pace but give it your best shot.

Warm Up
5 minutes starting at general endurance pace building up towards what we call threshold. Build up gradually, you should only reach "threshold" in the last minute.

5 minutes of easy pedaling.

Efforts
- 2 minutes at "V02"
This is tricky, your breathing will be ragged and it won't be possible to talk. This is not a sustainable effort. Think of it as one step past your threshold.

- 8 minutes at "threshold"
Settle straight back to threshold, at first it will seem easy after the first two minutes, but the fatigue will gradually creep up on you. Your breathing will remain elevated but it will become more regular than before. At the end of the 10 minutes you'll be thankful it's over.

10 minutes easy pedaling

Repeat the 10 min: (2/8) again and then ride home.

This session is very informative as it gives you an idea of what it feels like to go to hard to early in a time trial. It seems easy in the first minute but it's not sustainable. So learn from this session.

Sample Day 8
1:20:00
70.8TSS
Threshold Efforts: 5 x 5 min THR

This is a fairly simple "threshold session." Works a treat and is used by many elite athletes. The session is:

5 x 5 min efforts with 5 minutes rest between each effort. The idea is to ride at a similar intensity as the 90 second period during the breakaway efforts. You should feel fine after first effort, but will be exhausted after the last one (If your not, then do 1 more!).

Take it easy for 5 minutes. Then repeat 3 more times.

If you are looking to ride indoors one day of the week, then this is a good session to do on the trainer.