You warmed up, pinned your number, and reach the start line, ready to suffer.  The official counts down, 5-4-3-2-1-go.  Out of the saddle to get up to speed as quickly as you can, eyes on the horizon for your 30-sec ahead rabbit.  As the kilometers pass, you battle fatigue.  Passing the 1K to go sign, you give every ounce of energy left in your legs.  Was it enough to reach your goal?

This eight-week plan Build phases 1 and 2, prepares you for up to a 50K time trial by increasing both your fatigue resistance and the amount of anaerobic power you can produce.  The plan assumes you have a good aerobic base on which to build.

The first four weeks build fitness and fatigue resistance, which increases your time to exhaustion. The second four weeks develop your anaerobic power, which increases the power you generate for the entire TT.  Total training time per week equals 11 hours, with periodic testing exercises which enables you to track your progress to success. 

You need to use a power meter for this plan.

Technical Details:
This plan is power based. If you do not have a power meter, please see our other plans which use heart rate as the metric for exertion. At the end of the first training phase, we give you a test to better determine your power zones for the remaining eight weeks.

This plan incorporates the TrainingPeaks Workout Builder which will allow you to execute each ride on a smart trainer using Wahoo Elment, Garmin Edge, or Zwift. On the road, you can upload the workout to your Wahoo or Garmin device and have cueing to ensure you don't miss any of the intervals.

Training Strategy Details:
This plan utilizes the concepts of progressive overload and periodization.  To become faster and stronger on the bike, you must step outside your comfort zone.  To become better, you will progressively increase some combination of the intensity, duration, or frequency of your workouts.  Each four-week training block has three weeks with intensity and one easy pedaling.

Athlete Resources: 
Each training plan includes our access to our athlete library, available on our website
Training Plan Guidance and FAQs
Quick Start Guide
How to test your FTP
Training Best Practices
Glossary

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