4 week Time Trial Specific

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

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 2
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 3
0:30:00
20TSS
reco

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

Sample Day 4
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 6
0:57:00
45.7TSS
Cadence drills

warm up
7mins tempo @ 100rpm

3 sets, 5mins between sets

Sample Day 7
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 9
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 10
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.