ride stronger overall
This 40k time trial plan can make anyone faster.
Want to crush your buddies in the group ride? Or blister the competition in a local crit, road
race, or even triathlon? Train like a time-trialist. To master the discipline, you need to spend
most of your interval time at an intensity near your lactate threshold, that burn point at
which your muscles accumulate lactic acid faster than your body can flush it. The benefit of
pedaling at this uncomfortable pace is that you edge your threshold higher, which enables
you to ride harder and longer while feeling great—any day, any time. Plan Tip: During the
rest period between intervals, keep a high cadence (80–100), with little or no resistance.
F
More
FoorrM
ore FFrree
DowDn
own
ee
os
a,dg
bgicoyc
tloinblicoald
so
, to
yco
g.c
lin
m
g/.c
om
ee
free. fr
/.
Beginner (>9:00 in a flat, windless 3-mi. time trial)=workouts in black; advanced (<9:00 in a flat, windless 3-mi. TT)=variations in white where they appear n All rides at conversational pace (easy to
moderate) on flat to rolling terrain, unless otherwise noted n Recovery RidE=Easy ride in a light gear at moderate cadence LT IntervalS=Pace just below lactate threshold (LT), or the point at which
your breathing goes from deep and rhythmic to fast, almost gasping, with a perceived exertion of about 7 on a scale of 1–10, or 85–89% of your max heart rate VO2 IntervalS=As hard as possible, paying
no attention to heart rate, to boost maximum oxygen consumption (VO2 max) levels Power IntervalS=Pace above lactate threshold, with a perceived exertion of 8–9, or 90–95% of your max heart rate
wednesday
1 hr. 30 min.
1 hr. 30 min.
w/ 3x4-min. LT Intervals; 10 min. rest
w/ 3x8-min. LT Intervals; 8 min. rest
w/ 4x4-min. LT Intervals; 8 min. rest
w/ 4x7-min. LT Intervals; 8 min. rest
1 hr. 30 min.
1 hr. 30 min.
w/ 3x6-min. LT Intervals; 8 min. rest
w/ 3x10-min. LT Intervals; 8 min. rest
w/ 3x4-min. LT Intervals; 8 min. rest
w/ 3x8-min. LT Intervals; 8 min. rest
1 hr. 30 min.
1 hr. 30 min.
w/ 3x2-min. Power Intervals; 4 min. rest w/ 4x20-sec. VO2 Intervals; 45 sec. rest
w/ 3x4-min. Power Intervals; 4 min. rest w/ 4x30-sec. VO2 Intervals; 30 sec. rest
1 hr. 30 min.
1 hr.
w/ 3x6-min. LT Intervals; 8 min. rest
w/ 3x10-min. LT Intervals; 8 min. rest
1 hr. 30 min.
1 hr. 30 min.
w/ 3x2-min. Power Intervals; 4 min. rest w/ 4x6-min. LT Intervals; 10 min. rest
w/ 3x4-min. Power Intervals; 4 min. rest w/ 4x10-min. LT Intervals; 10 min. rest
1 hr. 30 min.
1 hr. 30 min.
w/ 4x3-min. Power Intervals; 4 min. rest w/ 4x8-min. LT Intervals; 10 min. rest
w/ 4x4-min. Power Intervals; 4 min. rest w/ 4x12-min. LT Intervals; 10 min. rest
1 hr. 30 min.
1 hr. 30 min.
w/ 3x2-min. Power Intervals; 4 min. rest
w/ 3x4-min. Power Intervals; 4 min. rest
w/ 3x4-min. LT Intervals; 5 min. rest
w/ 3x8-min. LT Intervals; 5 min. rest
1 hr.
1 hr. 30 min.
w/ 3x2-min. Power Intervals; 4 min. rest
w/ 3x4-min. Power Intervals; 4 min. rest
w/ 3x4-min. LT Intervals; 8 min. rest
w/ 3x8-min. LT Intervals; 8 min. rest
1 hr. 30 min.
1 hr. 30 min.
w/ 3x2-min. Power Intervals; 4 min. rest w/ 4x8-min. LT Intervals; 10 min. rest
w/ 3x3-min. Power Intervals; 4 min. rest w/ 4x12-min. LT Intervals; 10 min. rest
1 hr. 30 min.
1 hr. 30 min.
w/ 4x3-min. Power Intervals; 3 min. rest w/ 4x8-min. LT Intervals; 8 min. rest
w/ 4x4-min. Power Intervals; 3 min. rest w/ 4x12-min. LT Intervals; 8 min. rest
1 hr. 30 min.
1 hr. 30 min.
w/ 3x3-min. Power Intervals; 4 min. rest w/ 4x8-min. LT Intervals; 5 min. rest
w/ 3x4-min. Power Intervals; 4 min. rest w/ 4x10-min. LT Intervals; 5 min. rest
1 hr.
1 hr. 30 min.
w/ 3x2-min. Power Intervals; 4 min. rest
w/ 3x3-min. Power Intervals; 4 min. rest
w/ 3x4-min. LT Intervals; 8 min. rest
w/ 3x6-min. LT Intervals; 8 min. rest
thursday—rest day >>>>>>>>>
Monday—rest day >>>>>>>>>
1
2
3
4
5
6
7
8
9
10
11
12
week
Tuesday
friday
saturday
sunday
2 hrs.
30 min.
w/ 3x6-min. LT Intervals; 8 min. rest
w/ 3x10-min. LT Intervals; 8 min. rest
30 min.
w/ 4x6-min. LT Intervals; 10 min. rest
w/ 4x10-min. LT Intervals; 10 min. rest
1 hr. 30 min.
2 hrs. 30 min.
1 hr.
3 hrs.
w/ 3x4-min. LT Intervals; 8 min. rest
w/ 3x8-min. LT Intervals; 8 min. rest
w/ 4x8-min. LT Intervals; 10 min. rest
w/ 4x12-min. LT Intervals; 10 min. rest
30 min.
w/ 3x2-min. Power Intervals; 4 min. rest
w/ 3x4-min. Power Intervals; 4 min. rest
2 hrs.
2 hrs. 30 min.
2 hrs.
1 hr.
2 hrs.
w/ 4x6-min. LT Intervals; 10 min. rest
w/ 4x10-min. LT Intervals; 10 min. rest
w/ 4x8-min. LT Intervals; 10 min. rest
w/ 4x12-min. LT Intervals; 10 min. rest
1 hr.
1 hr.
1 hr. 30 min.
2 hrs. 30 min.
w/ 2 sets of 4x20-sec. VO2 Intervals;
45 sec. rest; 2 min. b/t sets
w/ 2 sets of 4x30-sec. VO2 Intervals;
30 sec. rest; 2 min. b/t sets
w/ 4x10-min. LT Intervals; 10 min. rest
w/ 4x15-min. LT Intervals; 10 min. rest
1 hr.
3 hrs.
w/ 4x20-sec. VO2 Intervals; 45 sec. rest w/ 4x8-min. LT Intervals; 10 min. rest
w/ 5x30-sec. VO2 Intervals; 45 sec. rest w/ 4x12-min. LT Intervals; 10 min. rest
1 hr. 30 min.
1 hr. 30 min.
1 hr.
30 min.
w/ 2x1-min. VO2 Intervals; 6 min. rest
w/ 3x1-min. VO2 Intervals; 6 min. rest
1 hr.
2 hrs.
w/ 4x20-sec. VO2 Intervals; 45 sec. rest
w/ 5x30-sec. VO2 Intervals; 45 sec. rest
w/ 4x8-min. LT Intervals; 8 min. rest
w/ 4x12-min. LT Intervals; 8 min. rest
1 hr.
1 hr. 30 min.
2 hrs. 30 min.
w/ 2 sets of 4x30-sec. VO2 Intervals;
45 sec. rest; 2 min. b/t sets
w/ 2 sets of 4x45-sec. VO2 Intervals;
45 sec. rest; 2 min. b/t sets
w/ 3x15-min. LT Intervals; 10 min. rest
w/ 3x20-min. LT Intervals; 8 min. rest
1 hr.
3 hrs.
w/ 4x30-sec. VO2 Intervals; 30 sec. rest w/ 4x12-min. LT Intervals; 10 min. rest
w/ 4x45-sec. VO2 Intervals; 30 sec. rest w/ 4x15-min. LT Intervals; 8 min. rest
1 hr.
30 min. 1 hr. 30 min.
w/ 3x30-sec. VO2 Intervals; 6 min. rest
w/ 3x45-sec. VO2 Intervals; 6 min. rest
1 hr. 30 min.
1 hr. 30 min.
Event
or Race
Day