40 km Time Trial Pacing, 3 x 12 min
Three 12-minute efforts that rehearse 40 km time trial pacing, with a controlled start, a steady middle and a strong finish around FTP.
- Duration
- 1 h 16 min
- Effort
- 81
- Level
- Intermediate
- 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 |
| 2 ×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 |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalThreshold Controlled start, hold back | 2 min | 94-97% FTP87-93% HRmax |
| 4.2 | IntervalThreshold Steady, aero, even | 9 min | 98-102% FTP87-93% HRmax |
| 4.3 | IntervalThreshold Lift for the finish | 1 min | 103-108% FTP87-93% HRmax |
| 4.4 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Many riders start a time trial too fast and pay for it later. These efforts teach the opposite. Each 12 minute effort begins with 2 minutes at 94 to 97% of FTP, holds 9 minutes at 98 to 102% and finishes with 1 minute at 103 to 108%. Four minutes of easy spinning follow each effort.
The structure mirrors an evenly paced 40 km time trial in small pieces. Holding back at the start feels too easy, and that is the point. By the last minute you should be at your limit but still able to lift the power a little. Ride the efforts in your time trial position if you have one.
The session suits intermediate riders in the build and peak phases who race time trials or triathlons. ERG mode makes the pacing automatic, so ride it at least once in resistance mode and pace by feel and power.
Tips
- Hold the aero position for the whole effort if you race in it.
- Watch the average power of each part rather than the instant power.
- Keep the head still and the shoulders relaxed in position.
Good forTime trialStandard-distance triathlon
Season phaseBuildPeak