Win a 24 Hour TT (Time Trial) in Just 10 Weeks (>800 TSS AV PW) + Receive $50 in Vouchers!

Average Weekly Training Hours 13:39
Training Load By Week
Average Weekly Training Hours 13:39
Training Load By Week

This plan has been designed by Pav Bryan Performance Director at Spokes and BikesEtc Magazine’s Cycling Guru.

This plan is for you if you are targeting a 24 hour time trial (TT) this year, the 24 hour World TT Championships or a similar event and you are capable of training comfortably above 800 TSS points per week. It has no more than 17:35 hours per week and can be completed with whatever measuring device you have available. It has a test style event in the final week, if you can find a similar event to enter you'd be at an advantage.

Once you have completed this plan you will be ready to start your taper into your main event. It would be advantageous for you to add some practise time trials during the final two phases. When/if doing so, please replace the most similar session during the week.

This plan presumes that you have been riding consistently for at least 4 weeks (ideally 8), if you haven't, you should check out our Preparation Phase plans before starting this.

This plan is totally compatible (upload-able/exportable) with all good platforms including Zwift, TrainerRoad, The Sufferfest and many more.

You can use any method to monitor your training, power, cadence, heart rate or rate of perceived exertion, although power is an advantage. You get key rides and further resources (links within the sessions on the calendar) to ensure you are capable across every aspect of cycling; nutrition, hydration, technique, tactics and of course performance.

All the sessions you will do come with comprehensive instructions, links to videos, blogs or downloads, plus they have the workout builder function; full power, heart rate and cadence targets (where applicable).

If you are using heart rate or RPE and would like a plan suited to this, please visit us at -> spokes.fit & we will gladly create one for you.

You also get access to the Spokes support groups.

You won’t find a training plan more comprehensive than this!

Sample Day 2
1:00:00
81TSS
"I Hate Pav" Intervals - Session 2

The Goal Of This Session: is to improve maximal power output

20 minute warm-up

6x (15 sec hard 45 sec zone 2 or 75% FTP)
4x (1 min hard 2 min zone 2 or 75% FTP)
1x (10 min FTP)

During the hard part your RPE should be 8 or above, max means maximum sustainable for the time, use workout builder as a guide only. Cadence of a normal amount so gear appropriately. During the recovery parts reduce all resistance and spin legs. Don’t worry about Zones during this session.

12 minute cool-down

Here's a Spokes guide on building mental toughness: https://spokes.fit/mental-fitness/be-stronger-mentally/

Sample Day 3
2:30:00
157.3TSS
Zone 3 Steady - 2.5 Hours

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

2 hour 10 min 80% of FTP(HR) RPM +5 on previous FTP/HR test. RPE 6-7.

10 min cool-down

Here's a Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/

Sample Day 4
0:30:00
14TSS
Leg Speed Set 3 - Short

The Goal Of This Session: is to increase your leg speed & increase your efficiency

5 min WU

15 min at RPM +20 on last average from FTP test, followed by 5 min easy spin. Easy gear so low effort, this is about controlled cadence. You can also use the rate at which you started bouncing on Spin-Ups less 10.

10 min CD

Here's a guide on improving pedalling efficiency: https://spokes.fit/training/how-to-pedal-efficiently/

Sample Day 4
0:45:00
50TSS
Core Strength & Flexibility Workout (45 Min) (Pav Bryan's S&C Video)

The Goal Of This Session: is to develop core strength & flexibility, which will increase power output & comfort on the bike

We recommend that you follow the guidance of a qualified professional.

Check out Pav Bryan's video for ideas: https://www.youtube.com/watch?v=yKkbdbzshc8

Sample Day 5
1:00:00
84.9TSS
Russian Steps Intervals - Set 2

The Goal Of This Session: is to improve maximal power output

20 minute warm-up

15 sec max 45 sec easy
30 sec max 30 sec easy
45 sec max 15 sec easy
60 sec max 60 sec easy
45 sec max 15 sec easy
30 sec max 30 sec easy
15 sec max 45 sec easy

4 mins active rest then repeat

RPE should be 8 or more during the hard part. Cadence will be what you are used to so gear accordingly. Don’t worry about zones during this session.

20 minute cool-down

Here's a Spokes guide on building mental toughness: https://spokes.fit/mental-fitness/be-stronger-mentally/

Sample Day 6
4:00:00
216.2TSS
Zone 2 Ride + "Sweetspot" - Session 5

The Goal Of This Session: is to develop upper aerobic endurance

10 min warm-up

4x 30 min 75% FTP, 10 min 90% FTP, 15 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be moderate to high but this is an achievable session.

10 min cool-down

Here's the Spokes guide on motivation & positive mental attitude, this should help get you through these types of sessions: https://spokes.fit/mental-fitness/motivation-positive-mental-attitude/

Check out the Spokes Base Miles Guide for how to make the most of these low intensity rides: https://spokes.fit/technique-tactics/how-to-get-the-most-from-base-rides/

Sample Day 7
3:00:00
90.8TSS
Three Hours Base Zone 1-2

The Goal Of This Session: is to improve fat metabolism in your body & prepare your body for higher intensity training

No warm-up or cool-down, can be done inside or out (flat if out). Stay in Zones 1-2, RPE 2-3 or below, cadence high

No food during & only electrolyte drink

Check out the Spokes Base Miles Guide for how to make the most of these low intensity rides: https://spokes.fit/technique-tactics/how-to-get-the-most-from-base-rides/

Pav Bryan
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Spokes - www.spokes.fit

BikesEtc Magazines Cycling Guru. Co-Founder and Performance Director at Spokes. Former Director and Head Coach at Direct Power Coaching and Nutritionally Fit. Team Manager at Direct Power Cycling Team. Pioneer of Truly Personal Coaching and Truly Personal Nutrition.

Responsible for a team of fifteen coaches, Pav is a well-respected coach within the cycling community. Pav is experienced in public speaking and has presented numerous times around the world.