4-Week Time Trial Speed Improvement Plan

This 4-week training plan is designed for cyclists looking to improve their time trial speed. With targeted sessions focusing on different aspects of your fitness, this plan will help you get faster and more efficient over the course of just 4 weeks, averaging 3-4 hours per week across 3 sessions.

Key Features of the Plan

Structured Training Sessions

• 3 sessions per week, averaging 3-4 hours in total.


• Designed to build time trial-specific fitness, speed, and endurance.


• Variety and progression over the 4-week period to keep you motivated and ensure steady improvement.

Threshold, VO2 Max, and Base Endurance Focus

• One session per week focused on improving your threshold power.


• One session per week targeting VO2 max for enhanced top-end speed.


• One endurance session per week to build a solid base and overall fitness.

Power and Perceived Effort-Based Sessions

• Sessions are planned around power zones but also use perceived exertion levels (RPE), so no special equipment is needed if you don’t already have a power meter.


• Train effectively based on how you feel on the bike, making this plan accessible for all cyclists.

Integration & Support

The plan integrates with cycling apps and devices for live tracking, so you can easily monitor your progress. You’ll also have access to a full training calendar to ensure you’re on track to reach your goal. If you need assistance with specific workouts, setting goals, or staying motivated, feel free to leave your email when purchasing, and I’ll personally provide support throughout the plan.

About Me

I’m Chris, head coach at Efficient Endurance, with extensive experience helping cyclists of all levels improve their performance. I’m committed to helping you get faster and more efficient in your time trials.

Ready to Improve Your Time Trial Speed?

This plan is designed for cyclists looking to enhance their time trial performance. With clear guidance for each session, you’ll always know what you’re working on and why.

Let’s start building your speed and endurance for a faster time trial!

Visit our website for more plans!