Awesome Time Trial 8 Weeks Masters

Average Weekly Training Hours 09:39
Training Load By Week
Average Weekly Training Hours 09:39
Training Load By Week



YOUR SHORTCUT TO FAST Peaks Coaching Group

Awesome Time Trial 8 Weeks Masters is a 12 week plan designed for the Masters (over 40) Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9-12 hours per week (excluding Rest Weeks). You will need to be able to devote between 2:15-6:15 hours to training on your weekends.

The ability to push yourself to the very edge and hold it there for long periods of time requires both physical and mental stamina. If you know you can maintain steady power output for an extended period of time, that skill can give you confidence in other areas. You may have the confidence to try a solo breakaway or you may be more willing to try to bridge a wide gap if you're confident in your Time Trial ability.

This plan will not only help you build the physical and mental toughness, but it also includes Time Trial tips and pacing strategies.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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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 2 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 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: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the rest of 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
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 9
1:45:00
FTP DOUBLE PEAKS

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. ------- MS1: FTP Double Peak Intervals. 3 x 15 minutes averaging FTP zone (Power Z4, HR Z4, RPE 4-5). Start out the 15-minute effort with watts at VO2MAX (Power Z5, HR Z5, RPE 6-7) for first 2 minutes. Then return it to FTP (Power Z4, HR Z4, RPE 4-5) for the rest of the interval. Try to pick it up to 110-115% of FTP in the last 45-60 seconds if you can. Rest for 5-10 minutes between efforts, easy spinning. The goal of this exercise is to start out too hard in order to load up the system, demand a steady output for a short period of time, scale back in order to prevent exploding, and then force you to hold just at your threshold power or a touch above. Finally you ramp back up in order to push at the very end. ------- CD: 10-15 minutes with watts at Active Recovery (Power Z1, HR Z1, RPE <2).