Time Trialist Foundation 1

Target Rider: This plan is currently offered for intermediate riders only. This plan will incorporate a variety of both cycling and cross training options. There will be a 20-minute Functional Threshold Power (FTP) test both at the beginning of the program and in week 7. The first 6 weeks will be a variety of cycling and cross training. Workout days each week are numbered 1 - 7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan includes indoor rides on Day 2, 4 and 6. On Day 6 you have a optional indoor or outdoor ride. Cross-training sessions are scheduled for Days 3 and 7.

Weeks 7 - 10 will finish off with transitioning to 5 days of only cycling; Tuesday, Wednesday, Thursday, Saturday, and Sunday. Tues, Wed, Thurs will be all indoor rides, while Saturday and Sunday will transtiion to outdoor rides with an option to train indoors on Saturday if you are forced inside. Most indoor rides will be between 60 to 90 minutes in duration in the first 7 weeks and 70 to 100 minutes in weeks 8-10, while outdoor rides will build up to 3 hours and by the end of the training plan. More specific information for this training plan can be found in the Kinetic Fit app.

Plan Goal: The goal of this plan is to work on fundamental energy systems involved with steay-state efforts found in Triathlon and Time Trialing. The focus will be on building a great foundation for building your Functional Threshold Power (FTP) and steady-state power for your race season. This plan will prepare you for the racing season with a combination of Sub-Threshold, Threshold, and Big/Small gear efforts to increase your efficiency and effectiveness at threshold. Your FTP will increase, your aerobic power will increase and your comfort level at threshold will improve.

Duration: 10 weeks

Training Volume: Moderate to High

Experience Level:

  • Cat 3/Intermediate
  • Cat 4/5/Beginner

Total Plan Hours: 66 hours, 20 minutes


Getting Started

  1. Download the Kinetic Fit app for iOS or Android
  2. Create an account
  3. On the home screen, select "Start a Training Plan"
  4. Find the plan, select it and pick a start date. We recommend starting training plans on Mondays.
  5. This training plan requires a Smart subscription ($5/month for yearly)


Additional Resources

Triathlon PlansDavid Simpson