4 week Time Trial Specific

Author

Denis Dunworth

All plans by this Coach

Length

4 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

3:00 hrs

Plan Specs

cycling time trialing intermediate advanced power based

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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.

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

Stats

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

Denis Dunworth

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.

Back to Plan Details

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

4 week Time Trial Specific

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