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8 Weeks to your Best Ever 5-10km Time Trial! Senior Games age 50-70, Heart Rate & Power, 6-8hrs/wk


Simon Kessler

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8 Weeks

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Plan Description

This plan is designed to get you into top shape in 8 weeks for a 5-10km (up to 20km) time trial like Senior Games. This plan will also indirectly get you into great form for the road race.

The plan is designed for men and women ages 50-70 years old and uses either heart rate or power zones. A Training Zones calculator is included with the plan description (see page 2). The training hours range between 6-8 hours/week.

The specific time trial workouts in this training plan are proven to work and have already helped cyclists win State and National Championships and medals at the World Championship!
The time trial plan is designed by coach Simon Kessler, a former international pro rider, 15 time National Champion, and now coach to both professional and amateur cyclists with ambitions to become stronger and faster.

The training will first increase your threshold power then your V02 power and finally your time trial speed ahead of your goal. races. Additional recovery is scheduled for senior athletes to ensure best results from training.

Before starting the plan you should have a good level of fitness, be in great health, and cleared by a doctor for intense exercise. Two or more months of consistent training should precede the training plan.

please email me to let me know how the training plan works for you!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:45 hrs 2:30 hrs
Day Offx2
—— ——
Workouts Per Week Weekly Average Longest Workout
6:45 hrs 2:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

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