4 week Time Trial Specific

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:51

This is plan is designed to add an edge or to gain that extra bit of power required to push beyond FTP. Only attempt this plan if you already have a good fitness base and have achieved your desired FTP

Zones explained

Sweet spot (SS) (85-95% of FTP)

Maximal Aerobic Power(MAP)(must be achieved through a 5min all out test, take 95-105% of this as MAP range)

if testing for zones cannot be done, use best 5 minute power from last 2months

Sample Day 1
1:17:00
94.5TSS
Upper z4 & Pace changes

15min warm up, w/ high cadence drills

10-12mins upper z4 x 2

8-10mins reco between

15mins pace changes

cool down

Sample Day 2
0:30:00
20TSS
reco

easy zone 1 ride.. cadence 75-85rpm
can be done indoors

Sample Day 3
1:08:00
74.9TSS
SS TT

15min warm up with steady ramp to zone 4

12mins SS x 3, 5mins reco between

5mins easy cool down cool down

Sample Day 5
0:57:00
45.7TSS
Cadence drills

warm up
7mins tempo @ 100rpm

3 sets, 5mins between sets

Sample Day 6
3:00:00
150TSS
Easy zone 2 ride

steady zone 2, nothing hard
could be a cafe ride
this ride should be easy and relaxed. A spin to chat and unwind.
keep liquid and food intake up

Sample Day 8
0:55:30
62.1TSS
Pace changes

15min warm up with high cadence drills


20secs MAP, 40secs SS for 8mins x 3

6mins reco between

cool down

Sample Day 9
0:30:00
20TSS
reco

easy zone 1 ride.. cadence 75-85rpm
can be done indoors

Denis Dunworth
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Denis Dunworth Coaching

I am a big believer in time efficient training. Junk miles are not only a waste of time, but they effect the immune system and hinder an athletes motivation.
You train specific to your event, do not follow tradition.