Beat the Clock - Time Trial Training - Intermediate - 8 Weeks

Average Weekly Training Hours 08:15
Training Load By Week
Average Weekly Training Hours 08:15
Training Load By Week

Here is a program to help you smash you next time trial! This program is for experienced riders/racers, who are familiar with Time Trials but have never done any specific Time Trial preparation. The program is designed with time crunched athletes in mind. No weekday session is longer than an hour and a half. Get more bang for your buck with highly TT specific sessions. It is preferable if you are using a power meter in this program. What you get:

- 2 x 4 Week Training Blocks
- Program designed to get progressively more difficult but allow for recovery
- Built in recovery periods
- Variety of sessions to keep you engaged and help you coach yourself going forward
- Detailed session plans (inc. Power/Wattage guidelines for each session).
- For best results commence program 8 weeks out from target TT.
- Power Testing (including instructions on how to establish training zones) and Warm Up Protocols

Sample Day 1
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 8
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 15
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 19
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 21
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 22
1:00:00
51.7TSS
Activations

Common activation session for the day before a race. Good to open the legs and lungs up. Session consists of 1 x 5 min subTHR effort, 1 x 3 min (Aerobic Power/V02) effort and 1 x 30 second seated sprint. Make sure you do at least 6 min recovery before starting the next effort but ideally you want to take 10 minutes between each.

Keep the cadence high 95+

Sample Day 23
0:34:40
24.2TSS
Warm Up: TT's

I've put this here as I am assuming you will have a raceday on the 4th week. But if you don't you could do a 20 min Power Test after this warm up to check your progress.
TT warm up: 5 min progression, followed by 4 20 sec seated sprints.

Start the warm up with approx 45min until your start time. Get off the trainer with approx 10min to go. Make sure you have a water bottle with you to drink for the warm up and a separate one for the TT itself. Make sure all your gear (helmet) ect, is next to you during the warm up so there is minimal stuffing around after the warm up before the TT.