This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Want to become a faster time triallist?
This plan is designed to build the broad fitness, strength and consistency needed to improve your time-trial performance before moving into more specialised race preparation.
Time trialling demands more than simply riding hard. You need strong aerobic fitness, sustained power, precise pacing, fatigue resistance and an efficient position that allows you to turn fitness into speed.
This plan develops those qualities progressively so that you finish with a stronger foundation for your next time-trial goal.
Who this plan is for
This version is best suited to intermediate riders who are already training consistently and are comfortable with a moderate weekly training load.
It works particularly well for cyclists who have some experience with structured training and want a long-term programme to improve sustained power, aerobic capacity and overall time-trial performance.
If you've recently taken an end-of-season break, start conservatively and allow your fitness to rebuild before pushing harder.
What the plan includes
- Progressive aerobic and endurance development
- Focused threshold and sustained-power sessions
- Higher-intensity work developing aerobic capacity and race-specific performance
- Core and strength training
- Regular recovery to support long-term progression
The plan also includes guidance around pacing, technique and developing the physical qualities required for time trialling.
You can follow the cycling sessions using power, heart rate or perceived exertion, although a power meter is particularly valuable for time-trial training and pacing.
Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.
Bonus 40-week strength programme
You'll also receive access to a 40-week strength and conditioning programme designed to complement your cycling and support long-term development.
What comes next?
This plan is designed to build a broad time-trial performance foundation rather than peak you for one specific event.
Once completed, you should be in a stronger position to move into specialised preparation for a 10, 25, 50 or 100-mile time trial, or another target event.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, equipment, race schedule, strengths, weaknesses or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Build the foundation, raise your sustainable power — and prepare to go faster.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.