Timetrial, Elite, 10hrs, 8 week Plan

Average Weekly Training Hours 07:56
Training Load By Week
Average Weekly Training Hours 07:56
Training Load By Week
Sample Day 2
1:00:00
75TSS
20 Min FTP Test

WU 30 minutes:-
5 X 1 minute fast pedalling - 120 RPM
1 minute easy between each
1 X 3 minute all out effort
15 minute easy spinning
Session:-
20 minute FTP test
Start the test at a strong, sustainable pace, Build gradually over the first five minutes then hang on for the duration of the interval.
With 5 minutes to go, drill it leaving nothing on the table.
Record you avg power over the 20 minutes.
WD

Sample Day 3
1:30:00
85TSS
1.5 Hrs Endurance / Tempo

WU
Session :-
15 minutes in Z2
45 minutes in Z3 / tempo
WD

Sample Day 4
1:30:00
80TSS
1.5 Hr Ride Aerobic & Strength Efforts

WU
Session :-
1.5 hour steady ride in Z2
Include 3 x 10 minute @ Z3 65 - 75 RPM
(Focus on pedal motion and technigue during efforts, Keep each pedals stroke smooth and consistant)
WD

Sample Day 5
0:30:00
30TSS
Recovery Ride 30 Mins

WU
Session:-
Spin the legs at 100 RPM for 30-45 minutes
WD

When your off the bike make sure you stretch off thoroughly to help dissipate toxins in the legs and premote good recovery.

Sample Day 6
1:00:00
65TSS
2 X 15 Min Threshold Sets 1 Hr

WU
Session:-
2 x 15 minutes at Z4
6 minutes RBI
WD

Sample Day 7
2:30:00
130TSS
Weekend Club Ride 2.5 Hrs

Session:-
Club Ride,
Steady Z2,
Ride in Z3 when on the front of the group.
WD

Sample Day 9
1:15:00
75TSS
Threshold Session S/S & Z4 1 Hr 15 Mins

WU
Session :-
20 minutes SS
10 minutes Z2
3 x 5 minutes Z4
5 minutes RBI
WD