fbpx
Your cart is empty!
View Cart Checkout
Cart subtotal: $0.00

40k Time Trial

Designed By Coach Isaiah

Our 40k time trial training plan includes time trial specific threshold intervals and 40K “Race Simulation” workouts. It’s all about raising your threshold power output because that’s how you time trial your fastest! To do so there are TT intervals like we’ve described in this TT Training Tip. There are also VO2’s and supra-threshold fatigue resistance Intervals (FRC’s) designed to raise your power output. Got a local TT series or other training races on your calendar? You can replace race-effort workouts with actual races because there’s nothing like pinning a number on your jersey for the most motivation.

With the purchase of a FasCat Training Plan, you’ll get:

  • Coaching Support in the FasCat Athlete Private Forum
  • FREE TrainingPeaks Account (30 Days Premium)
  • Discount at ExcelSports.com
  • FREE YogaGlo Membership (60 Days)
  • 100% Satisfaction Guaranteed or Money Back
  • Mobile App for the Forum and TrainingPeaks (iOS and Droid)
  • Daily Email Workout Reminders
  • GPS, Heart Rate, and Power Data Uploads

As a Training Plan athlete, you may want to add our Coaching Subscription to your Training Plan purchase. Our Coaching Subscription offers additional coaching services including monthly training plan adjustments, and power-file analysis. Click here to learn more

Sample Workout Gallery:

Price
$49.00
$49.00
Clear

Our 40k time trial training plan includes time trial specific threshold intervals and 40K “Race Simulation” workouts. It’s all about raising your threshold power output because that’s how you time trial your fastest! To do so there are TT intervals like we’ve described in this TT Training Tip. There are also VO2’s and supra-threshold fatigue resistance Intervals (FRC’s) designed to raise your power output. Got a local TT series or other training races on your calendar? You can replace race-effort workouts with actual races because there’s nothing like pinning a number on your jersey for the most motivation.

Aerodynamics are crucial and we’ve got an exercise we call “turtling” for you to practice when you perform your TT intervals.  Our time trial plan also includes the crucial time trial warm-up protocol (see image below).

Plus, this plan includes all the “marginal gains” details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning – all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home.

Questions about our 40k time trial training plan? See our FAQ below or email/call: help@fascatcoaching.com or 720.406.7444

100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at anytime.

5 reviews for 40k Time Trial

  1. christian verry

    Legit. This plan works. Follow it to a “T” and you will TT better than you ever have. I’m a 45 yo Masters athlete and thought I knew what wokred best for me, but after a few yrs of poor performances at the state TT opted to try following a plan. I started in the winter with their weight lifting for cyclists plan – awesome plan, hard, fun. Then did their intervals for TTs – FTP increased by 8 watts afterwards. Then their intervals for crits in prep for the crit season – brutally hard, FTP increased by 3 watts again. Then COVID came and all crits disappeared so I started their 40K TT plan. Amazeballs. another 5 watt increase in my FTP at the end, and the best 40K power I have ever produced. I’m totally sold on following a training plan now (FTFP!) and on Fascat. These guys really know what they’re doing. So listen to them. Don’t do more, don’t do less. FTFP. And listen to their podcast as well, which will further convince you to trust in their wisdom. It’s good stuff.

  2. Theodore Ehlert

    I started the 12-week 40k TT plan in February . . . then the world stopped turning for COVID. I modified (heavily) blocks of the ATP to extend this to an 18-week plan to re-synch my training with the race calendar delay. To extend it, I largely focused on three elements:
    1) repeating key sweet spot workouts, specifically sweet spot intervals and sweet spot climbing intervals;
    2) extending the VO2 progression to get to more VO2 sessions and also more reps/set, sets/session so that I was up to 10x 5′ VO2 interval workouts (2x 5x 5′);
    3) converting sweet spot interval workouts into threshold and supra-threshold workouts to help transition from base to build and to start getting a bit more race-like intensity.

    Of note I also bought the “beginner” plan since in February I was working 50 hours a week and 4-8 hours seemed reasonable. Quarantine/isolation helped me bump that to 8-12 hours per week, which in turn allowed me to do 700-800 TSS per week in build phases, considerably more than the baseline plan prescribed. All of that is to say that while I #FTFP, it was heavily modified to my time-available and my fitness/stress tolerance, and therefore if you #FTFP at the prescribed “beginner” intensities and durations, you should not expect to get similar results.

    What were the results? Well, most importantly I really enjoyed the workouts, the weekly routine, the stretching and yoga, and the improved fitness. I was able to drive my FTP from the Week 0 FTP test of 275W to a week 16 FTP test (not planned, just a climbing interval) of 332W. I certainly validated that in other workouts, so the 21% FTP improvement was real. I also increased 1′ power from 405W to 630W and 5′ power from 302W to 380W. Nothing impressive, but the 26-30% improvements are good, right?

    Overall, I again really enjoyed the plan and would recommend it, and FasCat in general. I would also recommend a couple considerations:
    1) the plans are based on conditioning and fatigue more than hours: the hours are a guideline for planning what you can do, but if you have very little time (beginner, 4-8 hours) and are FIT, get the next-higher plan. Just delete Z2 time to get to a management time-load while getting a more fitness-appropriate training stress load;
    2) at the beginning, get in Training Peaks and copy-and-paste the foundations, yoga, and stretching events into 3-4 days per week. The baseline plan doesn’t have enough core/chassis integrity events weekly, and cycling too much without those creates weakness in the back, hip flexors, and glutes — so make sure you increase frequency of those!

    In conclusion: great success, much fun, and many thanks.

  3. Thom A.

    A friend wanted me to do the ride leg of a team Tri race. It was going to be a little over 40k in distance. All of my previous TT experience had been in the 20k range. With me doubling my TT effort and wanting to crush the TT. I knew I needed to dial up another Fascat program to meet my goals. I selected the advanced 40k plan and then did some slight time modifications to meet my daily schedule. The plan had me not only making great power, but more importantly holding that power for the full hour needed to complete the TT. I had only a small mph drop from my normal time at 20K to the 40k. This is going to give me more confidence in looking to PR at the 20K distance as well. We successfully won the team Olympic Tri race and I was the fastest cyclist in the team and solo category. If you’re looking to crush your next TT, this is the plan for you.

  4. letusplay256

    Thoroughly enjoyed the plan, I chose the basic plan type and was very happy with the results, never felt over worked and at times felt like I wasn’t doing enough. I have been riding for 4 years and with the idea of always getting faster in the back of my mind this is the first time I have delved into structured training and love it.
    Stick to the training and the results will come. I did and I can attest to that: more power, endurance and my all time fav of: Laying down the power during the commuter olympics. Yeah boi!
    Thanks fascat!

  5. Stefan

    I’m Training just 3 weeks of the plan. After having a few weak weeks of cycling power, now the plan has changed my power, and I’m Feeling geeting stronger and stronger!.
    Plan has a good mixture of Intervalls. For me very diversiefing.

Add a review

Your email address will not be published. Required fields are marked *

Coach

Isaiah

Plan Type

Basic (4-8 hours/week), Intermediate (8-12 hours/week), Advanced (12-16+ hours/week)

Duration

12 weeks

Please register to get your referral link and discount.

Related Products

  • Sweet Spot
  • Off Season
32 wks

Off Season Resistance Training + Sweet Spot “Base”

Increase your Functional Threshold Power this winter with our 32-week training plan. Weight lifting for cycling aka re...
$199.00
Buy
Adding to cart
  • Road
  • Sweet Spot
6 wks

Sweet Spot Part 2

Sweet Spot Training Plan, Part 2 for continued advanced aerobic endurance training.  This plan may be completed after o...
$49.00
Buy
Adding to cart