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 greatany day, any time. Plan tip: During the rest period between intervals, keep a high cadence (80100), with little or no resistance.

ride stronger overall

or Mo For Mo re Dow r Fre Downl nl e Free go to o oaDs, e bicycl bic aDs, go ing.coin t yclM /Foe /o Free. g.crMe.

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 110, or 8589% 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 89, or 9095% of your max heart rate

1 2 3 4 5 6 7 8 9 10 11 12
week

tuesday
1 hr. 30 min.
w/ 3x4-min. LT Intervals; 10 min. rest w/ 3x8-min. LT Intervals; 8 min. rest

wednesday
1 hr. 30 min.
w/ 4x4-min. LT Intervals; 8 min. rest w/ 4x7-min. LT Intervals; 8 min. rest

friday
30 min.

saturday
2 hrs.
w/ 3x6-min. LT Intervals; 8 min. rest w/ 3x10-min. LT Intervals; 8 min. rest

sunday
1 hr. 30 min.

Mondayrest day >>>>>>>>>

thursdayrest day >>>>>>>>>

1 hr. 30 min.
w/ 3x6-min. LT Intervals; 8 min. rest w/ 3x10-min. LT Intervals; 8 min. rest

1 hr. 30 min.
w/ 3x4-min. LT Intervals; 8 min. rest w/ 3x8-min. LT Intervals; 8 min. rest

2 hrs. 30 min. 30 min. 1 hr.

w/ 3x4-min. LT Intervals; 8 min. rest w/ 3x8-min. LT Intervals; 8 min. rest w/ 4x6-min. LT Intervals; 10 min. rest w/ 4x10-min. LT Intervals; 10 min. rest

2 hrs.

1 hr. 30 min.

1 hr. 30 min.

3 hrs.
w/ 4x8-min. LT Intervals; 10 min. rest w/ 4x12-min. LT Intervals; 10 min. rest

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

2 hrs. 30 min.

1 hr. 30 min. 1 hr. 1 hr. 30 min.

w/ 3x6-min. LT Intervals; 8 min. rest w/ 3x10-min. LT Intervals; 8 min. rest

2 hrs. 30 min. 1 hr.

w/ 4x6-min. LT Intervals; 10 min. rest w/ 4x10-min. LT Intervals; 10 min. rest w/ 3x2-min. Power Intervals; 4 min. rest w/ 3x4-min. Power Intervals; 4 min. rest

1 hr.

1 hr. 30 min.

2 hrs.
w/ 4x8-min. LT Intervals; 10 min. rest w/ 4x12-min. LT Intervals; 10 min. rest

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.

1 hr. 30 min.

1 hr.
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

2 hrs. 30 min.
w/ 4x10-min. LT Intervals; 10 min. rest w/ 4x15-min. LT Intervals; 10 min. rest

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

1 hr. 30 min.
w/ 3x4-min. LT Intervals; 5 min. rest w/ 3x8-min. LT Intervals; 5 min. rest

1 hr.

3 hrs. 1 hr. 30 min.

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.
w/ 3x2-min. Power Intervals; 4 min. rest w/ 3x4-min. Power Intervals; 4 min. rest

1 hr. 30 min.
w/ 3x4-min. LT Intervals; 8 min. rest w/ 3x8-min. LT Intervals; 8 min. rest

1 hr. 30 min. 1 hr.

w/ 4x20-sec. VO2 Intervals; 45 sec. rest w/ 5x30-sec. VO2 Intervals; 45 sec. rest w/ 2x1-min. VO2 Intervals; 6 min. rest w/ 3x1-min. VO2 Intervals; 6 min. rest

1 hr. 30 min.

1 hr. 30 min.

1 hr. 30 min.

2 hrs.
w/ 4x8-min. LT Intervals; 8 min. rest w/ 4x12-min. LT Intervals; 8 min. rest

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.

1 hr. 30 min.

1 hr.
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

2 hrs. 30 min.
w/ 3x15-min. LT Intervals; 10 min. rest w/ 3x20-min. LT Intervals; 8 min. rest

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.

1 hr. 30 min.

1 hr.

3 hrs. 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

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.
w/ 3x2-min. Power Intervals; 4 min. rest w/ 3x3-min. Power Intervals; 4 min. rest

1 hr. 30 min.
w/ 3x4-min. LT Intervals; 8 min. rest w/ 3x6-min. LT Intervals; 8 min. rest

1 hr. 30 min.
w/ 3x30-sec. VO2 Intervals; 6 min. rest w/ 3x45-sec. VO2 Intervals; 6 min. rest

EvEnt or racE Day