One-Hour Workout: Best Time Trial Cycling Intervals

  • By Jené Shaw
  • Published Mar 15, 2016
Photo: Rena Schild /

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s workout comes from Marilyn Chychota, a former elite cyclist and triathlete and now coach for Endurance Corner. The main set features intervals at your best time trial effort. “Build throughout the rep to your best effort,” Chychota says. “This should be challenging! Do not set limits from previous numbers, go by feel. Some days you might be super strong, others a little less. The key is that it’s your best possible TT effort today.”

RELATED: The Benefits Of The Time Trial For Triathletes

Best TT Cycling Efforts

5–10 min
5 min progressive: Start in a gear that gives you about 60% effort. Each 1 min for five min, click up one gear harder so that you work up to 80% for the last min.
2 min easy

Main Set
These are high intensity time trials at 85–95 RPM on rolling terrain, with a 2:1 work rest ratio. The goal is to work on pacing, technique and rhythm with effort.
2×6 min/3 min easy
5 min recovery
2×6 min/3 min easy
5 min recovery
2×6 min/3 min easy

Easy to reach one hour.

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FILED UNDER: Bike / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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