British Cycling 4-week Time Trial Plan

Average Weekly Training Hours 06:32
Training Load By Week
Average Weekly Training Hours 06:32
Training Load By Week

Our 4-week time trial training plan is aimed primarily at riders who have completed our advanced/intermediate Plan and are looking for a final racing specific lead in to their first event of the season.

If you have not been following one of our plans but are keen to target some time trials, this plan could still be suitable for you. However, you will need to have trained consistently through the winter and built a solid strength and endurance base. Don’t be tempted to leap into these relatively high intensity workouts as a get-fit short cut. If you haven’t put the base work in over the winter, you will be risking potential injury and slipping into a state of overtraining. You should look to invest time in a structured plan to build the required base, such as our foundation plan, postpone trying to develop race fitness and maybe adopt a more structured approach next winter.

There is no need to own a specialist time trial bike to take part in time trials but, if you do own one, you should aim to complete the majority of sessions in your race position. However, the longer weekend rides are more suited to being completed on a road bike.

Sample Day 2
1:10:00
Threshold Test

Warm-up: http://bit.ly/20minwarmup Ride as hard as you can for 30 minutes, recording average heart rate and/or power for the final 20 minutes Cool down for 20 minutes

Sample Day 4
1:20:00
Indoor: 2 X 20 minutes

Turbo/Rollers/Static Bike: 2 X 20 minutes Time: 1 hour 20 minutes Warm-up: http://bit.ly/20minwarmup Ride: Cadence 90 rpm + during the efforts but allow to drop during recovery Zones: Sweet-Spot HRZ high 3 - low 4 / PZ 88-93% FTP. Threshold HRZ 4 / PZ 100% FTP RIDE GUIDE British Cycling 20-minute warm-up 20 minutes "Sweet-Spot"/Threshold 10 minutes active recovery 20 minutes "Sweet-Spot"/Threshold 10 minutes Cool Down

Sample Day 6
1:00:00
Bonus Session: Indoor: Pyramid Intervals 1

Turbo/Rollers/Static Bike: Pyramid Intervals Session
Time: 1 hour
Warm-up: http://bit.ly/20minwarmup
Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 
Zones: Threshold zone for TT efforts and active recovery for rests
British Cycling 20-minute warm-up
1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 
Cool down routine

Sample Day 7
4:00:00
Outdoor: Endurance with Tempo, Threshold Criss-Cross, Threshold efforts and sprints

Outdoor Training Sessions: Endurance with Tempo, Threshold Criss-Cross, Threshold efforts and sprints. Time: 4 hours + Warm-up: WU R from http://bit.ly/WU1_warmup Terrain: A rolling route without frequent hard climbs Zones: Follow the guide below and try to maintain a consistent 90 rpm cadence. • RIDE GUIDE 10 minutes - Warm-up WU R • First hour Solid endurance pace HR/PZ2/3 • Second hour 2 X 20-minute efforts at HR/PZ3 76-88% FTP Recover for 15 minutes at HR/PZ2 , no lower. • Third hour 10 minutes alternating one minute low end HRZ4 and one minute high end Z4, PZ4 90% and 110% FTP 5 minutes at Threshold HR/PZ4 15 minutes easy pedalling Repeat the above • Fourth hour Complete the following every 15 minutes (four efforts in total) 15 seconds maximal effort 30 seconds easy spin before returning to HR/PZ2 • Complete the ride in HR/PZ 1/2

Sample Day 9
1:30:00
Indoor: Threshold Under/Overs

Turbo/Rollers/Static Bike: Threshold Under/Overs  Session Time: 1.5 hours Warm-up: http://bit.ly/20minwarmup Ride: Cadences for both efforts should be above 90rpm Zones: Under efforts should be 90% of threshold, over efforts should be 110% threshold RIDE GUIDE British Cycling 20-minute warm-up 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 1 minutes Under 1 minutes Over 5 minutes Active Recovery Repeat this 10 minute block 4 more times with rest between.  Cool down before finish.

Sample Day 11
1:00:00
Indoor: Pyramid Intervals 1

Turbo/Rollers/Static Bike: Pyramid Intervals Session Time: 1 hour Warm-up: http://bit.ly/20minwarmup Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests  Zones: Threshold zone for TT efforts and active recovery for rests British Cycling 20-minute warm-up 1 minutes Threshold Effort  1 minutes Active Recovery 2 minutes Threshold Effort  2 minutes Active Recovery  3 minutes Threshold Effort  3 minutes Active Recovery  4 minutes Threshold Effort  4 minutes Active Recovery  5 minutes Threshold Effort  4 minutes Active Recovery  4 minutes Threshold Effort  3 minutes Active Recovery  3 minutes Threshold Effort  2 minutes Active Recovery  2 minutes Threshold Effort  1 minutes Active Recovery  1 minutes Threshold Effort  Cool down routine

Sample Day 13
1:30:00
Bonus Session: Indoor: 5 Minute Ramped Intervals

Turbo/Rollers/Static Bike: 5 minute Ramped Intervals 
Session
Time: 1.5 hours
Warm-up: http://bit.ly/20minwarmup
Ride: Hold 95rpm+ for the efforts, building the cadence for the maximal last minute surge. Active recovery should be at 90rpm with very low resistance
Zones: VO2 max zone for efforts, ending the end of each repetition with an all out effort for the last minute. Ride in the active recovery zone for the rest intervals.
British Cycling 20-minute warm-up
5 minutes VO2 Max Effort, ramped at the end 
5 minutes Active Recovery
5 minutes VO2 Max Effort, ramped at the end 
5 minutes Active Recovery
5 minutes VO2 Max Effort, ramped at the end 
5 minutes Active Recovery
5 minutes VO2 Max Effort, ramped at the end 
5 minutes Active Recovery
5 minutes VO2 Max Effort, ramped at the end 
15 minutes Cool Down