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“Great plan- I managed to hit a 30 second PB over 10 miles, my first PB I have done in years and managed to boost my threshold power by 30w- all in 6 weeks.”
Frank B
This 4-week plan is designed to help cyclists improve their time trial performance by building speed, power, and endurance. Whether you’re aiming for a personal best or simply want to ride faster and more efficiently, this plan will guide you there in just 4 sessions per week.
A training plan provides the structure, but your schedule and physical feedback often require adjustments. The Coach Supported Plan includes direct email access to ensure your preparation remains consistent and accurate.
Session Adjustments: If you miss a session or need to move workouts due to work or family commitments, I will advise you on how to reorganize your week without compromising your progress.
Guidance on interpreting your data to ensure you are training at the correct intensities for your specific goals.
Clarification on specific session goals, or training terminology within your plan.
General Event Advice: Support regarding tapering, equipment choices, and pacing strategies for your target event.
You can reach out via email whenever you have a question regarding your plan. I provide responses within 48 hours, allowing you to make informed decisions and train with confidence.
Structured Weekly Training:
Accessible Training Options:
Specificity for Time Trials:
Designed to improve the exact skills you need for time trial success—power, endurance, and speed.
Progression Without Over-Training:
Gradual increases in intensity and duration help you improve steadily without burnout.
Flexible and Inclusive:
Power zones are included for those with power meters, while perceived exertion cues make this plan accessible for everyone.
This 4-week plan is your step-by-step guide to becoming a faster and more efficient time trialist.
Start now and achieve your time trial goals!
This training plan is compatible with...
Hi, I’m Chris.
I’m a professional coach with 12 years of experience. My coaching approach for cycling is all about time efficiency. Every session is designed to get the most out of your available training time, helping you improve without unnecessary effort.
I focus on smart, effective training that maximises your progress in the shortest time possible.
These plans are tailored for athletes of all levels, from beginners to advanced, looking to maximize their performance. If you’re unsure of which level you are, get in touch!
The only thing you need is a trainingpeaks account and the usual cycling kit (bike, helmet, suitable clothing) but to get the most out of your training plan, having the following would be ideal:
The following items are optimal but not necessary:
*All common devices sync with trainingpeaks, check here to see if your device is compatible with the structured workout feature so you can follow your sessions on the go.
Training sessions are written in an optimal order for improvement, progression and recovery, but plans change and when they do you can move sessions across days and weeks with a premium training peaks account.
If you need to move things around but are not sure what is best, get in touch and I will help you out.
Most likely. Plans that have strength sessions included use weights such as dumbbells, barbells, kettlebells and cable machines. You don’t have to do these sessions but they add another dimension to your training that running alone can not do.
Sometimes, we have to miss a session, life gets in the way. Fortunately these plans are robust and consistency and efficiency will keep you progressing. Don’t fret over a missed session and don’t try and catch up either, you will still keep moving forwards.
You can adjust the schedule or swap sessions with a premium training peaks account; email support is available for advice if you’re unsure of what to do.
Every session includes detailed instructions and the rationale behind it. Feel free to email if further clarification is needed.
Improved endurance, better race-specific fitness, and confidence on race day. Results depend on how disciplined you are to the plan- it is designed to keep you motivated.
Our guarantee ensures that you are on the right training plan for you. If you find your plan is too much, too little, too hard or too easy, get in touch and we will swap you onto a more suitable plan.
We would love to issue refunds but do not have the option for this as payment is taken by trainingpeaks.
Absolutely! Email support is available for guidance and motivation.
We only provide support for the duration of your plan and 2 weeks afterwards. If you would like coaching after your plan, get in touch!
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Efficient Endurance focuses on getting the best out of everyone with the precious time we have
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