Time trial training builds sustained threshold power through sweet spot and over-under intervals, aerodynamic position practice, and pacing discipline — peaking FTP 1–2 weeks before your target TT.
10-week structure
Weeks 1–3: aerobic base + 2 × 20 min sweet spot weekly.
Weeks 4–7: threshold blocks (2 × 15–20 min at 95–100% FTP), over-unders.
Weeks 8–9: race-pace efforts at target TT duration.
Week 10: taper — reduce volume 40%, keep one short openers session.
Pacing practice
Negative split practice: first half 2–3% below target power, second half at target.
Use the same position, kit, and hydration as race day.
Using Vo2Max
Set your TT as a goal event in Vo2Max and the build phase will emphasize threshold and sweet spot density.
Related guides
Fundamentals
What Is FTP (Functional Threshold Power)?
FTP is the highest power you can sustain for about an hour. Learn how to test FTP, set training zones, and use FTP for structured cycling plans.Cycling
Sweet Spot Training for Cyclists
Sweet spot training (~88–93% FTP) builds threshold fitness efficiently. Workout examples, weekly dosage, and how to combine with endurance rides.Cycling
VO2 Max Intervals for Cycling
VO2 max intervals (106–120% FTP) raise aerobic ceiling. Session formats, recovery ratios, and how to fit VO2 work into a periodized cycling plan.Cycling
Gran Fondo Training Plan
Prepare for a gran fondo (80–140 km) with periodized cycling training. Long rides, climbing prep, and pacing strategy for event day.
Frequently asked questions
How much sweet spot for TT prep?
2–3 sweet spot sessions per week during build, 45–90 min total time-in-zone.
Should I train indoors for TTs?
Indoor trainers control conditions for interval quality; add outdoor race-pace rides for handling and wind.