Intervals for Time Trials - Advanced
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Intervals for Time Trials to get you ready to beat the clock in six weeks!
Whether you've got a $20K TT machine or just a set of clip-on aerobars for your trusty road bike, we all know it's really the engine that matters so get ready to smash your next Time Trial with this 6 week Intervals for Time Trials training plan! You'll start with a 20min Field Test to set your Functional Threshold Power and Heart Rate in the included FasCat Zones Sheet, then use your training zones to ride just hard enough to get faster & stronger without burning out so you can go hard again the next day! That means lots of Tempo and Sweet Spot as well as Threshold intervals during the week and group rides or other harder efforts on the weekends. After some recovery, you'll finish the plan with another Field Test to see how much your FTP has improved! Or time this plan to coordinate with your first TT of the season and use that as your final FTP test!
Plus, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home. You'll perform structured interval work during the week where you can hone your aero position with the option to join group rides on the weekends which makes this plan great for days when it's too dark or cold to ride outside before or after work!
This Advanced plan is for the rider with 1.5-2 hours a day to ride during the week and 2-4 hours on the weekend.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:35 hrs||4:00 hrs|
|0:12 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||9:35 hrs||4:00 hrs|
||0:12 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor