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4 Week Time Trial Improvement Training Plan For Those With Limited Time

Experience Level

Beginner

Number of Weeks

Training Plan Introduction

This 4-week training plan is designed for cyclists looking to improve their time trial speed.

With targeted sessions focusing on different aspects of your fitness, this plan will help you get faster and more efficient over the course of just 4 weeks, averaging 3-4 hours per week across 3 sessions.

Performance Focused

One session per week focused on improving your threshold power.
One session per week targeting VO2 max for enhanced top-end speed.
One endurance session per week to build a solid base and overall fitness.

Power and Perceived Effort-Based Sessions

Sessions are planned around power zones but also use perceived exertion levels (RPE), so no special equipment is needed if you don’t already have a power meter.
Train effectively based on how you feel on the bike, making this plan accessible for all cyclists.

Keeping You Motivated

To keep you engaged, we’ve varied the workouts and added strength sessions to build resilience, ensuring you stay motivated while maintaining continual progression. Every session is explained fully so you know how it is helping you strive towards your PB.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals.

If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you’ll have my full support via email whenever it’s needed. I’m here to help you stay on track and achieve your goals

Training Plan Sample

Key Features

Coaching Support Included

Every plan comes with access to my coaching support via email, so you can ask questions about your training plan, or get guidance for your event.

Structured Plan

3 sessions per week, averaging 3-4 hours in total.
Designed to build time trial-specific fitness, speed, and endurance.
Variety and progression over the 4-week period to keep you motivated and ensure steady improvement.

Flexibility

Structured to ensure steady progression, with variation in session types to maintain motivation and avoid stagnation.
Compatible with cycle training apps such as Zwift.
Designed to fit into a time-efficient training schedule while focusing on performance goals.

Follow Your Sessions

Every session can be followed live on your smartwatch

Training Plan Guarantee

We will swap any training plan to another similar plan if you are finding it too easy or too hard. You need to leave your email when purchasing for this guarantee.

Training Plan Cost

Training plans are processed in USD $. Conversions are estimates.

Alternatively, view this plan on Training Peaks

Your Coach

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.