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Awesome Time Trial 8 Weeks

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Awesome Time Trial 8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach
4.71 (7)

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


YOUR SHORTCUT TO FAST Peaks Coaching Group

Awesome Time Trial 8 Weeks is an 8 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:30-13:35 hours per week (excluding Rest Weeks). You will need to be able to devote between 2:45-5:30 hours to training on your weekends.

The ability to push yourself to the very edge and hold it there for long periods of time requires both physical and mental stamina. If you know you can maintain steady power output for an extended period of time, that skill can give you confidence in other areas. You may have the confidence to try a solo breakaway or you may be more willing to try to bridge a wide gap if you're confident in your Time Trial ability.

This plan will not only help you build the physical and mental toughness, but it also includes Time Trial tips and pacing strategies.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
• All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
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• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
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Questions:
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How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

ACTIVE RECOVERY (1:00)

01:00:0030 TSSStructured Workout
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Details
Tuesday

FTP 2x20 with AC Bursts 20 x :10 & VO2 3 x 5 (1:40:40)

01:40:40160 TSSStructured Workout
WU: 15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: FTP Builder Intervals. Complete 2 x 20-minute FTP Intervals in your LOW FTP Zone (Power Z4, HR Z4, RPE 4-5) with 5-10 minutes of rest between the intervals. Starting 50 seconds into the interval, complete a 10-second burst every minute for a total of 20. (Burst at 50s, 1:50, 2:50, etc.) Do each burst at 130% of FTP out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Ride at the low end of your FTP Zone (Power Z4, HR Z4, RPE 4-5) for 50 seconds between each. When not completing the intervals, ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3). Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105. Then continue onto MS2.
-------
MS: Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts. Complete 3 x 5 Minutes at VO2MAX Zone (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. Discontinue intervals if efforts fall below FTP (Power Z4, HR Z4, RPE 4-5)
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CD: 10 minutes of easy spinning in your Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Wednesday

TEMPO Builders 1 x 45 & VO2 3 x 2 (1:33)

01:30:00106 TSSStructured Workout
WU: 10-15 minutes working into Endurance (Power Z2, HR Z2, RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
-------
MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 45-minute Tempo effort (Power Z3, HR Z3, RPE 3-4). Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected). Ride all other times at Endurance (Power Z2, HR Z2, RPE 2-3) pace, flat to low grade climbing. TO GIVE YOU A LITTLE EXTRA POWER BOOST, TRY ADDING 3 x 2 min VO2Max efforts in your VO2MAX Zone (Power Z5, HR Z5, RPE 6-7), with 3-minute rests between intervals to the TEMPO effort. Try to "recover" at the tempo watts targets, teach your body to recovery while still going hard.
-------
CD: 10-15 minutes of easy spinning in Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Thursday

ACTIVE RECOVERY (1:00)

01:00:0030 TSSStructured Workout
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Details
Friday

Microbursts 2 x 10 x :15 - Short (1:00)

01:00:0069 TSSStructured Workout
WU: 15 Minutes of easy spinning and riding into your Endurance Zone (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1-minute fast pedals in warm-up to prepare your legs for the workout.
-------
MS: 1: Micro Bursts! - You will learn to love these. Do 2 x 10-minute Micro-Burst Intervals. A 'Burst' is 15 seconds ON followed by 15 seconds OFF. The ON portion is 150% of threshold power or if using HR, go to Threshold HR. The OFF portion is 50% of threshold power or if using HR, just pedal easy for 15 seconds. Repeat this pattern continually for 10 minutes. Spin easy for 5 minutes between intervals.
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Ride at Endurance (Power Z2, HR Z2, RPE 2-3) for the rest of the ride.
-------
CD: 10-15 Minutes of easy spinning
Details
Saturday

ENDURANCE Ride (3:00)

03:00:00161 TSSStructured Workout
OUTDOOR WORKOUT, IF POSSIBLE:
-------
WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 10-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details
Sunday

ENDURANCE Ride (2:00)

02:00:00105 TSSStructured Workout
WU: 10-20 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
10:27:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
10:27:00 04:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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