10 Mile Time Trial Simulation, 22 Minutes
A 22-minute continuous effort at 100 to 106% of FTP with a paced start and a hard finish, a full rehearsal of a 10 mile time trial.
- Duration
- 56 min
- Effort
- 60
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 3 ×Repeat these steps | |||
| 3.1 | Warm-upVO2max Short opener | 30 s | 105-115% FTP92-98% HRmax |
| 3.2 | Warm-upEndurance Easy | 1 min | 55-65% FTP65-78% HRmax |
| 4 | Warm-upEndurance Easy, get into position | 2 min | 60-70% FTP65-78% HRmax |
| 5 | IntervalThreshold Controlled start, settle in | 3 min | 98-101% FTP87-93% HRmax |
| 6 | IntervalThreshold Hold steady, aero | 16 min | 101-105% FTP87-93% HRmax |
| 7 | IntervalVO2max Last 3 min, lift it | 3 min | 104-110% FTP92-98% HRmax |
| 8 | Cool-downRecovery Easy spin, let the legs settle | 12 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
For many club riders a 10 mile time trial lasts somewhere between 20 and 30 minutes, ridden a little above FTP. This session rehearses the full distance as one effort of 22 minutes. You start with 3 minutes at 98 to 101% of FTP, hold 16 minutes at 101 to 105% and finish with 3 minutes at 104 to 110%.
A continuous effort of this length near your limit is hard, and the pacing has to be right from the start. A slightly slower first 3 minutes lets breathing settle before the main block. Lifting the power in the last 3 minutes trains you to finish strong instead of fading.
The session is for experienced riders in the peak phase, ideally 10 to 14 days before an important time trial. Ride it in race position and with race equipment if you can. In resistance mode it also tests your pacing skills.
Tips
- Use the same warm-up you plan to use on race day.
- Split the main block into four parts of 4 minutes.
- Hold your aero position even when it gets uncomfortable.
Good forTime trial
Season phasePeakRace week