Time Trial: raise your FTP from the top end. Intermediate/experienced

Average Weekly Training Hours 10:46
Training Load By Week
Average Weekly Training Hours 10:46
Training Load By Week

Have you tried improving your FTP by doing a lot of FTP intervals?
Have you come to a plateau by doing this? Are you ready to try another approach?

Then this program is for you!
This program follows a simple, but effective approach where we improve your top end power in the TT position, and by doing so we will improve your FTP as well, resulting in a faster time trial / bike split.

This program will have you do lots of Vo2max work twice a week, in a new and very efficient way.
The rest of the program focuses on keeping up your workload in your FTP zone, and your aerobic engine by doing a long ride(4hrs) a week.

You will do 5 workouts a week, with short but intense workouts in the weekdays and longer durations in weekends. Total time is 10-12 hours a week for 4 weeks.

This program is power-based and you can download the sessions to your bikecomputer to follow them as you ride.

Sample Day 1
1:46:00
85.6TSS
5 minute test

Warmup, do one 1min all out effort to open legs.
Spin your legs for 10min to recover and get ready.
Find a hill you know you can ride up, for 5 minutes. around 4-8% ascent is best.

Now ride all out for 5 minutes! This is the test!
Get your breathing going right away, remember this is essentially a Vo2max test: which is a way of describing your optimum oxygen uptake - so get the lungs going right away.

This test is perhaps opne of the most painful things you can do to yourself on a bike, so be prepared to suffer!

After the test, do some endurance pace for an hour, then roll for home.

Sample Day 2
1:08:15
88TSS
Norwegian style Vo2max intervals TT BIKE

Do a good warmup - including some fast pedaling to get ready(3x1min at 120rpm in Z3 with 1min recovery).

This is the bread and butter in this program. Ride your TT bike at your 5min wattage. Go for the high end of your Vo2max zone. Effectively this should be around the number you did in your 5min test.

Do 3 intervals of 9:30min. In these you ride 30s at Vo2max, then spin the legs for 15 seconds to recover. Do this for 9:30min, then rest for 3:15min between intervals.

Sample Day 4
1:08:15
88TSS
Norwegian style Vo2max intervals BIKE OPTIONAL

Do a good warmup - including some fast pedaling to get ready(3x1min at 120rpm in Z3 with 1min recovery).

This is the bread and butter in this program.

Do 3 intervals of 9:30min. In these you ride 30s at Vo2max, then spin the legs for 15 seconds to recover. Do this for 9:30min, then rest for 3:15min between intervals.

Sample Day 6
1:57:00
138.5TSS
Time Trial position tests 4x15min

Very simple: Do 4 sets of 15minutes in FTP.
Do longer recovery if needed.

Sample Day 7
4:00:00
158.8TSS
Group ride/Free ride

Sample Day 9
1:08:15
88TSS
Norwegian style Vo2max intervals TT BIKE

Do a good warmup - including some fast pedaling to get ready(3x1min at 120rpm in Z3 with 1min recovery).

This is the bread and butter in this program.

Do 3 intervals of 9:30min. In these you ride 30s at Vo2max, then spin the legs for 15 seconds to recover. Do this for 9:30min, then rest for 3:15min between intervals.

Sample Day 10
1:40:00
107.7TSS
SWEET SPOT INTERVALS 3x20/ BIKE OPTIONAL

Today you do a lot of Sweet Spot training, to ensure that we maintain the workload at FTPyou have built up previously

Simon Hansen
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Create Power

We all know what it takes to get better: You've got to put in the hours to get form.

My focus is getting the most out of those hours, making it as fun and adverse as possible. I know the theoretical stuff - What I work hard at is implementing that into fun, diverse training plans in which you will learn why we do what we do while training.

I specialize in training for time trials. I implement what psychology I can into them, so there is plenty of advice to find besides training in your zones.