Watts Ahead...
Thought for a second
Absolutely. Six Week TT Performance Plan is cleaner and sounds more professional without overclaiming.
Here is the revised version:
Six Week TT Performance Plan
The Six Week TT Performance Plan is designed to improve your ability to sustain a higher intensity in your aero position, helping you prepare effectively for your chosen time trial event.
This plan is a step up from the more introductory TT plans and is aimed at riders who already train consistently, use power, and are comfortable riding at least three times per week. You should be capable of riding for more than two hours and have some experience with structured training.
Most cycling workouts are fully built within the plan and can be used with smart trainers and most compatible head units. Wherever possible, key efforts should be completed in your time trial position. If you cannot hold your position in training, you are unlikely to hold it well in a race.
The peak training week reaches approximately 9 hours, including the optional cross-training sessions. For riders familiar with TrainingPeaks metrics, the peak week is around 446 TSS.
The training is typically built around two key weekday cycling sessions, supported by optional recovery or endurance rides. The midweek sessions are well suited to an indoor trainer but can also be completed on the road where conditions allow.
Week 1 begins with a threshold test to help establish accurate training zones. Depending on your setup and event goals, you may wish to test both your road position and your TT position, as power output can differ between the two.
The plan includes a mixture of short anaerobic intervals, threshold work, sweet spot efforts, endurance rides, and leg speed sessions. The leg speed workouts are included to promote recovery, maintain sharpness, and prevent the legs from becoming stale.
Weekend rides focus on building endurance. Make sure you carry enough food and drink, especially as the rides become longer. These sessions can also be a good opportunity to ride your target TT course, practise pacing, and become familiar with the demands of the event.
Optional cross-training sessions are also included. Although they are not compulsory, they are recommended where time allows. They can help improve general robustness, reduce injury risk, and support your ability to hold an efficient TT position for longer.
If you need to move sessions around, avoid placing more than two hard days back to back. The quality of the key sessions matters more than simply forcing everything into the week.
Week 6 is a lighter week designed to freshen you up before your event while keeping the legs sharp.
Good luck, and let us know how you get on.
www.wattsahead.co.uk
Watts Ahead... (Ferguson's Coaching)
UCI Level 3 Coach | CAS High Performance Cycling (UCI / UNIL) | British Cycling Level 3
I’m Robert Ferguson, a high-performance cycling coach specialising in road, time trial and track. With over 30 years in the sport, I deliver structured, data-led training that fits around real life while building sustainable performance. I work with riders who want clear structure, accountability and measurable improvement.