TT Workout Design: 4-Week TT-Specific Periodization (FTP → VO2 → Threshold)

Many riders think training for a TT means “hammering FTP workouts” — repeating 4×10min @ FTP every week. Three months later, power hasn’t improved, and race results have actually gotten worse — this is the classic result of lacking periodization.

This article provides a 4-week TT-specific workout design, assuming the target race falls on the weekend of Week 5, with a rider FTP of 280W.

1. Periodization Principles

Energy systems required for TT:

• 80% Aerobic capacity (VO2max): The ceiling determines sustained output
• 15% Lactate tolerance (LT2): Determines maintenance within the FTP range
• 5% Neuromuscular: Starting acceleration, uphill attacks

The 4-week cycle should progressively strengthen: FTP base → VO2 ceiling → Threshold tolerance → Race taper.

2. Week 1: FTP Emphasis (Base Watts)

Goal: Raise the absolute FTP value as the foundation for other training

Weekly TSS: 535, Focus: High volume, moderate intensity, building fatigue tolerance.

3. Week 2: VO2max Development

Goal: Raise the maximal oxygen uptake ceiling

Weekly TSS: 460, Focus: Short high-intensity intervals, rest days must be sufficient, otherwise VO2 workouts will be compromised.

4. Week 3: Threshold Endurance (TT-Specific)

Goal: Simulate the ability to sustain TT intensity over a long duration

Weekly TSS: 515, Focus: Complete all threshold workouts in the TT position as much as possible to adapt to the position.

5. Week 4: Pre-Race Taper

Goal: Preserve fitness, maintain neuromuscular activation

Weekly TSS: 170 (excluding race), Focus: Volume reduced by 60%, intensity maintained, avoid the “dead legs” feeling.

6. 3 Reminders for Executing the Plan

1. At least 2 full rest days per week, especially needed after VO2 workouts
2. Do not do heavy strength training within 48hr before TT workouts, as it interferes with neuromuscular coordination
3. Weigh yourself and check HRV weekly; a HRV drop > 10% indicates insufficient recovery — postpone or reduce the intensity of that day’s workout

7. Conclusion

The core of 4-week periodization is “progressive specificity”: starting from general FTP work, gradually shifting to VO2 to raise the ceiling, Threshold to extend sustained duration, and finally Taper to preserve freshness. The key isn’t what you do on any given day, but rather the load distribution across the entire 4 weeks that brings you to peak on race day.

Related Reading

• Periodization in Power Training: Intensity Ratios for Base, Build, and Peak Phases
• Sprint Cycling 20km: Individual Time Trial (TT) Workout Design
• Cycling FTP Growth Curve: 12-Month Systematic Tracking and Analysis
• Cycling Special Feature | Building Cycling FTP: 8-Week Progressive Testing (C042)