A nine-week plan for cyclists preparing for a 20 km time trial, with controlled power-based training. Suitable for riders who already tolerate five rides per week and a comfortable 60-minute easy ride. Level 1 describes this plan’s workload; it is not a start-from-zero programme.
Five cycling sessions per week before race week, approximately 3 hours 42 minutes to 5 hours per week before taper, with a longest ride of 90 minutes. Week 8 reduces cycling to 3 hours 23 minutes and lowers Sunday’s intensity. Week 9 contains four short rides totalling 1 hour 50 minutes before the event. Optional gentle off-bike movement is additional and may be omitted for recovery.
Use a reliable power meter or smart trainer and a current, validated cycling FTP. Builder percentages refer to FTP and are working prescriptions rather than universal Endurance Lab zone boundaries. Easy riding stays conversational; quality work is controlled and repeatable. Start at the lower end and reduce or omit work if breathing, technique or recovery no longer fits the intended effort. Use the attached Endurance Lab RPE and Training Zones PDFs alongside the sessions. A safe route or trainer, suitable bicycle, airflow and fluids are required.
The plan builds aerobic endurance and controlled sustained effort, with consolidation weeks and reduced final-week work. Choose either the 20 km time trial or a separate appropriate FTP assessment. Do not combine maximal efforts, and do not treat a 20 km race average as FTP automatically.
Do not catch up missed hard work. Adapt or postpone training for illness, unusual pain or incomplete recovery; seek assessment for concerning symptoms. This generic plan does not include individual monitoring and cannot guarantee a performance gain or freedom from injury.
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As a Head Coach of ENDURANCE LAB, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!