Workout of the week: Time trial

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.

Fabian Cancellara, 4x world time trial champion; Credit:
Fabian Cancellara, 4x world time trial champion; Credit:

One of my absolute favorite bike sessions is the time trial. These are simple on the bike trainer, but if possible, I like doing them outdoors. All you need is a fixed distance on a clear stretch of pavement, whether a straight shot on one road/trail, or a loop. Each TT interval can be as short as 4 minutes and go up to 60+ minutes. As it’s still early in the season, I’m keeping them somewhat short, right around 8-10 minutes.

I’m lucky to have several lakes within a couple miles of my house. One is 3.5 miles around. The bike paths around the lakes get pretty crowded when it’s warmer out, but in the middle of a weekday and temperatures only in the low 40’s, I figured there wouldn’t be many others out (there weren’t). So, I have a fixed 3.5 mile distance, and a clear track (no stoplights!). Perfect for some time trialing. Have at it. Just you against the clock!

20 minute warm up

3x one loop around the lake (3.5 miles) for time

(Goal: negative split each effort)

5 minute spin between each

10 minute cool down


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