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4 week Time Trial Specific

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Denis Dunworth

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex5
6:51 hrs 3:00 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:51 hrs 3:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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.