5.0 - TT: 8 Weeks Awesome Time Trial by Hunter Allen

Average Weekly Training Hours 10:13
Training Load By Week
Average Weekly Training Hours 10:13
Training Load By Week

This plan is designed for any cyclist or triathlete that wants a training plan to get them to a peak performance in a time trial. This 8 week training plan is made for cyclists or triathletes who train with power, heart rate, or perceived exertion. Based on percentages of your threshold, this plan will coach you to a super performance in a time trial. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future. This 8 week plan contains specific workouts ranging from 1- 2 hours a day, longer on weekends, and is designed to help any level of cyclist from beginner to advanced racer. You will be able to use your training method to the fullest extent with these detailed workouts. Including tips and pacing strategies, this is like having Hunter personally help you on your way to success. An incredible deal for this price! You are going to really be on the fast track with this training plan.

Sample Day 1
1:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 2
1:30:00
FTP w/ Bursts + VO2

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: FTP Builder Intervals. Complete 2 x 20-minute FTP Intervals in your LOW FTP Zone (Power Z4, HR Z4, RPE 4-5) with 5-10 minutes of rest between the intervals. Starting 50 seconds into the interval, complete a 10-second burst every minute for a total of 20. (Burst at 50s, 1:50, 2:50, etc.) Do each burst at 130% of FTP out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Ride at the low end of your FTP Zone (Power Z4, HR Z4, RPE 4-5) for 50 seconds between each. When not completing the intervals, ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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MS: Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 3 x 5 Minutes at VO2MAX Zone (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5)
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:30:00
TEMPO w/ VO2Max

WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs. ------- MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 45-minute Tempo effort (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected). Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace, flat to low grade climbing. TO GIVE YOU A LITTLE EXTRA POWER BOOST, TRY ADDING 3 x 2 min VO2Max efforts in your VO2MAX Zone (Power Z5, HR Z5, RPE 6-7), with 3-minute rests between intervals to the TEMPO effort. Try to "recover" at the tempo watts targets, teach your body to recovery while still going hard. ------- CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 4
1:00:00
ACTIVE RECOVERY - Easy Spin

MS: Today is an Active Recovery day targeting ONLY Active Recovery (Power Z1, Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5
1:00:00
NP MICROBURSTS

WU: 15-20 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Micro Intervals. These are best done on a trainer or long stretches of flat road. Complete 2 x 10 minutes of “micro intervals,” which are 10-minute intervals in which you vary your effort from 15 seconds at 150% of FTP (Power Z6, HR Z6, RPE >7) to 15 seconds at 50% of FTP (Power Z1, HR Z1, RPE <2) for the duration of the intervals. Rest for 5 minutes of easy spinning between intervals.
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 6
3:00:00
ENDURANCE Ride

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold it there for the workout. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
2:00:00
ENDURANCE Ride

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold it there for the workout. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.