Here is a seven-week fast track time trial training plan for anyone wanting to improve their time trial or the bike leg of their Triathlon or Ironman event.

Prep, Base, Build, Peak, Race, Transition phases

The purpose of all training for Time Trials is to follow the standard Prep, Base, Build, Peak, Race, Transition phases.

Period Purpose Typical Length
Prep Prepare your body to train 2-4 weeks
Base Builds aerobic fitness 12 weeks
Build Build race-specific fitness 7 weeks
Peak Increase rest and race specificity 1-2 weeks
Race Rest and prepare to race 1 week
Transition Recover both physically and mentally 1-8 weeks

In this article, we assume that you already have your Prep and Base phases completed as this article address the seven week fast track build phase. But if you haven’t here is a quick overview.

The prep and base phases for time trialing designed to build aerobic capacity and is done at lower intensity (E1). See this article for information about heart rates zones and this article about power zones so that you perform these phases correctly. During these phases we also recommend you do off the bike strength training.

Click here to download your free strength training workout video

Don’t skip the prep and base phases as they are critical to help you prepare for the build phase.

Fast Track Seven Week Cycling Time Trial Training Plan

Week 1-2

Build some strength with some big gear sessions. Do twice a week with a minimum of one rest day in between. The following indoor training sessions are good but do it in your aero position (this is really important):

Week 3-5

Do the “Time Trial Efforts V Ergo” session twice a week along with one of either the “Climbing Strength Training I Ergo” and “Climbing Strength Training II Ergo” sessions. Again, all done in the aero position.

Week 6

Do the “Bridge Intervals II Ergo” twice a week along with one of either the “Climbing Strength Training I Ergo” and “Climbing Strength Training II Ergo” sessions. Again, all done in the aero position.

Week 7

Is a recovery week prior to transition into the peak and race weeks.

All these sessions are documented (along with a heap more) in our “Complete guide to Home Training e-book” and all of them can be modified to do on the road if you don’t like training on a home bike trainer.