BSX Athletics: Beginner 40K Time Trial - 1.5 to 4.5 Hours per Week

Average Weekly Training Hours 02:06
Training Load By Week
Average Weekly Training Hours 02:06
Training Load By Week

This 40K time trial training plan is a good fit for beginners and other cyclists who need or prefer a low-volume program. The plan is 12 weeks long and features four rides per week. It also includes three lactate threshold tests, in Weeks 3, 6 and 9. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. You should also be able to ride comfortably for at least 15 miles before you start.

Like all BSX Insight/Matt Fitzgerald Training Plans, the Beginner 40K Time Trial Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for runners of all levels. See for yourself!

Sample Day 1
0:30:00
Foundation Ride 30

Warm up for 5 minutes in Zone 2. Then ride for 25 minutes in Zone 2.

Sample Day 3
0:30:00
Foundation Ride 30

Warm up for 5 minutes in Zone 2. Then ride for 25 minutes in Zone 2.

Sample Day 5
15mi
Long Ride 15

Warm up for 0.5 miles in Zone 1. Then ride 14.5 miles in Zone 2.

Sample Day 6
0:30:00
Foundation Ride 30

Warm up for 5 minutes in Zone 2. Then ride for 25 minutes in Zone 2.

Sample Day 8
0:35:00
Speed Play 35 (6x20)

Warm up for 5 minutes in Zone 2. Then ride for 30 minutes in Zone 2, sprinkling 6 efforts in Zone 5 lasting 20 second each throughout this segment. It doesn't matter when you do these efforts, but be sure to allow enough time to fully recover from each before you start the next one.

Sample Day 10
0:35:00
Fast Finish Ride 35 (5)

Warm up for 5 minutes in Zone 1. Then ride for 25 minutes in Zone 2. Then ride for 5 minutes in Zone 3.

Sample Day 12
18mi
Long Ride 18

Warm up for 0.5 miles in Zone 1. Then ride 17.5 miles in Zone 2.