8-Week Time Trial Speed Improvement Plan

This 8-week plan is designed to help cyclists improve their time trial performance by building speed, power, and endurance. Whether you're aiming for a personal best or simply want to ride faster and more efficiently, this plan will guide you there in just 4 sessions per week.

Get Faster, Quickly

• Focused Sessions: Targeting your threshold power and VO2 max to push your limits, making you stronger and faster in just 8 weeks.


• Boost Your Race-Ready Fitness: Develop the specific skills needed for time trials—consistent pacing, sustained effort, and explosive power—giving you the tools to perform better on race day.


• Maximize Your Potential: By combining structured workouts and tailored progression, this plan helps you train smarter, unlock new speed levels, and set personal bests.

Who Is This Plan For?

• Time Trial Cyclists: Ideal for those looking to improve their time trial speed and efficiency.


• Fitness-Focused Riders: Cyclists who want to see measurable improvements in their power and endurance.


• All Levels Welcome: Suitable for riders with or without access to a power meter, thanks to sessions based on both power and perceived exertion.

Structured Weekly Training

• 4 sessions per week, with 4–5 hours total.


• Focus on threshold power, VO2 max, and base endurance for comprehensive fitness development.


• A clear progression over the 8 weeks to keep you improving.

Accessible Training Options

• Sessions designed for both power-based zones and perceived exertion (RPE).


• No power meter? No problem. Train effectively by tuning into how your efforts feel.

Training Focus

• Threshold Power Development: One session per week targeting sustained power at your threshold, improving your ability to hold higher speeds for longer.


• VO2 Max Sessions: High-intensity intervals once per week to boost top-end speed and power output.


• Base Endurance: Two longer, steady rides per week to strengthen your aerobic fitness and overall cycling efficiency.

Why This Plan Works

• Specificity for Time Trials: Designed to improve the exact skills you need for time trial success—power, endurance, and speed.


• Progression Without Over-Training: Gradual increases in intensity and duration help you improve steadily without burnout.


• Flexible and Inclusive: Power zones are included for those with power meters, while perceived exertion cues make this plan accessible for everyone.

Ready to Ride Faster?

This 8-week plan is your step-by-step guide to becoming a faster and more efficient time trialist.