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Prologue TT Jakub Novak cycling coach

Time Trial Training Plans

+ free coach support

Improve your TT performance with detailed and flexible training plans specialized for a time trial, from a qualified coach and former professional.

  • What is a time trial?

    An individual time trial (ITT) is a type of road cycling race in which cyclists race alone against the clock. Other types of TT's are team time trials (TTT), and track time trials. 

    Time trials can be a stand-alone event or part of a stage race, where your TT time is factored into your general classification (GC). The distances of time trials can range from 1km to 50km or more. 

  • How do you prepare for a TT? 

    Training for time trials is a combination of a specialty training focused on improving your highest sustainable power at a steady pace above your threshold while completing technical, mental, and race preparation aspects.

    Two months is the ideal amount of time to start specialized training for your time trial event. You should have now completed a base training, and start speciality training for a time trial.

     

Outcomes of the plan

Improve your time trial performance from psychological, physiological, and technical aspects. At the end of the training plan, you'll have:

Improved Anaerobic System

Improve your threshold power (FTP), and operate at high intensity for a longer time. Your body will be able to tolerate and eliminate lactic acid more effectively, achieving higher performance and faster times.

Steady Pacing

Improve your time trial by maintaining a steady power for long periods. This translates in faster time trial times, while maintaining the same average power output. 

Smooth Pedaling Technique

Pedaling efficiency is crucial to ensure that you get the absolute most power from each revolution. By including cadence workouts, we make sure you’ll be producing more power for less energy.

Choose TT Training Plan That Fits You

Pick a time trial plan that fits your cycling level, the number of hours per week, and the length of the plan you want to commit to.

See a screenshot 1-week of training plan here.

Beginner

5-7H A WEEK

  • Be ready for your first TT

Intermediate

6-9H A WEEK

Advance

7-11H A WEEK

  • Smash your competitors
  • ✓ Email Coach Support
  • ✓Intuitive Tracking Software
  • ✓Premium Training Plan
  •  
  • • Shorter Training mid-week
  • • Longer Rides weekends

Frequently Asked Questions

  • What is Training Peaks?

    We use TrainingPeaks to deliver your plan – the world’s most popular online and mobile coaching platform. TrainingPeaks is free to use, an online calendar that lets you record, track, and analyze your training sessions.

    TrainingPeaks has features enabling you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad, Zwift etc.) and follow them in real-time. 

  • When should i start the training plan?

    Two months prior to your target A event is an ideal time to begin this training plan.

    Before you start this training plan, you should complete at least 2 months of base training. We don't recommend starting this training plan without any prior fitness. 

  • What does coach support include?

    All of our Training Plans include coach support via email.
    Our qualified coaching team is available to answer questions anytime during the first use of your plan.

We run occasional time-based discounts and giveaways. Join our email list if you want to be a part of that.

    I have read and agree to the terms and conditions

    Performance Cycling Coach Jakub Novak

    Training Plans From Expert Performance Coach

    Jakub Novakis a former professional road cyclist with over 11 years of experience. He climbed the ranks all the way to the World Tour, and rode for BMC Racing alongside Tour de France winner Cadel Evans or World Champion Philipe Gilbert.

    Former qualifications include Certificate in Sport II. and Certificate in Sports Science from Colorado of Boulder.

    Learn more about our coach

    What They Say About Us

    or check our verified facebook reviews here.

    • “I have worked for month with Jakub using his tailored plan. I was very out of shape at the time. Jakub's plan built me up in steps, and was hard when I needed it to be. Later as I became more fit he adjusted the plan so I was challenged, but my fitness continued to build and my training desire stayed high. His plan was able to see me attain top 10 in my age group at SBT GVL Black, Oregon Trail Gravel Stage race and 17th GC at Rebecca's Private Idaho Gravel Stage Race. I highly recommend Jakub.”
      Anthony Brantley
      United States
    • Gareth Morgan
      “The progress is unbelievable! 4+ months ago I did something that I’d never done before. I reached out for advice, and I listened! Despite starting racing in 1976, racing internationally and on National Teams, I’d never believed I needed 1-on-1 coaching. I was drifting along not achieving anything. After 47 years I finally admitted I was wrong. Working with Jakub Novak has been a great experience which has changed me for the better. He has focused on me with clear goals and objectives. His knowledge, approach and advice are supportive and my improvement is all very visible. Having now podiumed at Nationals, it’s off to ride the UCI Gran Fondo in Glasgow. None of this would have been possible without Jakub’s support and guidance. This is only the beginning, working with Jakub we will achieve much more.”
      Gareth Morgan
      New Zealand
    • Harisson Aves
      “Jakub's plans have had almost instant results for me. In three months of consistent training, my FTP has increased significantly, along with my fitness and general feel on the bike. The plans have been interesting and varied so I haven’t got bored once! Over a short period, the program has allowed me to go from hanging onto a B grade crit to getting a podium in my first A grade road race. Can’t recommend this plan highly enough.”
      Harrison Aves
    • “It’s a pleasure to work 1:1 with Jakub. He is a coach that takes the time to understand what you want to achieve and tailor a program that suits your lifestyle. I have learnt so much about the fundamentals of cycling, where he takes the time to explain why we are doing certain blocks of training and the results we will achieve. Additionally he is always willing to provide tips and ideas on all things cycling (e.g race tactics, nutrition, recovery, cross training) Since working with Jakob the last 3 months I have increased my FTP by 30 watts and improved all aspects of my cycling which has seen me move up to racing B grade. Highly recommend Jakub for anyone looking at doing a structured cycling program, with a personal touch and guaranteed results.”
      Carmine Spagnoletti
      Italy
    • “Past six months, Jakub has organized my training with outstanding results. My threshold heart rate has increased and fitness levels are up more than 20%. He is dedicated to working with your schedule and creating a balanced scientific plan to achieve your goals.”
      Alan Floyd
      Indiana, US
    • Gina Lewis
      “Jakub is fabulous!! I get on my indoor trainer, open Zwift, click on my training program and away I go 🚴🏻‍♀️💪🏻🤩!! I have some big goals and he is very positive towards those which is great. He takes into account that I’m a busy working mum as well and we work together for the best outcomes for me. If you are looking for a coach, look no further 🤩”
      Gina Lewis-Enright
      Australia