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Kilo Time Trial 8 Weeks

Kilo Time Trial 8 Weeks


Written by Hunter Allen

SKU: CRD-025 Categories: ,



ATHLETE LEVEL: Intermediate
Competitive Road Cyclist
7-9 hours per week
To increase your speed and explosiveness for your upcoming Kilo TT


This 8 week training plan is made for track cyclists and/or road cyclists looking to race a Kilometer TT who train with power, heart rate, or perceived exertion. We have provided an eBook on the first day of the plan that contains testing protocol and explains how to set your training zones within TrainingPeaks. That will allow you to know exactly where you are starting with the plan and provide the correct information for testing in the future.

The plan as a whole is designed to increase your speed and explosiveness so that you’re flying come week 8 during your Kilometer TT! There is a significant amount of Anerobic Capacity work in this plan to really develop your raw power and fatigue resistance. Also included is a steady dose of strength workouts every Wednesday until the week before your event with the aim of increasing your leg strength so you can really torque the pedals!

This plan assumes that you have at least a some experience racing or riding on the track and have access to a velodrome at least once a week. While very helpful, track experience and accesibility are not entirely necessary as all of the track workouts can be adequately replicated on a road bike.

If you are looking for a plan to supercharge your anaerobic engine, look no further!


Day 1: Welcome Information & Packet

Day 2: Ride: AC Intervals – 1:30:00

Day 3: Strength Training: 0:45:00
Ride: Recovery Spin – 1:00:00

Day 4: Ride: Tractor Pulls – 1:30:00

Day 5: Ride: Cadence Work – Ramps – 1:30:00

Day 6: Ride: Gearing Test Day 1 – 1:30:00

Day 7: Ride: Option #1: Standing Starts – 1:30:00
Option #2: Gearing Test Day 2 

WEEK TOTALS: Time: 9:15:00
Bike Duration: 8:30:00
                         Strength Training: 0:45:00


Once you purchase the plan you will be emailed a PDF explaining how to access your training plan. Please note our store hours are Monday – Friday, 9am – 5pm Eastern Time. Any orders placed outside of store hours may not be filled until store hours resume.

If you experience any difficulties or have any questions, please contact us.

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OUR STORE HOURS: Monday – Friday. 9am – 5pm Eastern Time. Please use the contact form on our contact page or call us at 540.587.9025 for questions.