4-Week Time Trial Plan (SCYENCE) is a 4-week cycling plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
The race against time! Just you and your bike!
The sound of the wind rushes in your ears, your heart is pumping, your legs are burning, your head is down, and your shoulders are tense.
It’s one of those true disciplines. It’s all about performance, pacing, the right position, and your riding ability to achieve the fastest possible time.
Training logic and load
In the peak phase precision matters: key sessions count, but freshness and clean execution decide the outcome. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 30 scheduled entries across 4 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 1
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
1:30 h @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
Ramp from 50% to 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 10 more steps
HIT - IE Training: 3 x (8 x 30s @125% / 30s @60% ) + 8 min SwSp @88% FTP Perceived exertion: 8-9 out of 10 Effect: Increase in VO2 flow rate through an intermittent switch between load and relief.
2 h @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
Deep Stretch Yoga Routine by Mady Morrison! Mady Morrison offers a variety of videos to follow along with on YouTube, which we highly recommend!
Full body workout by Coach Stef. No equipment necessary! Coach Stef offers a variety of videos on YouTube for participation and information, which we highly recommend!
Deep Stretch Yoga Routine by Mady Morrison! Mady Morrison offers a variety of videos to follow along with on YouTube, which we highly recommend!
45 min @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - SweetSpot Training: 3x12 min @85% FTP (5 min rest) Perceived exertion: 6-7 out of 10 Effect: Improvement of metabolic efficiency, enhancement of lactate transport, and potential increase in fractional utilization.
3 h @ 60%
LIT Training. Rate of Perceived Exertion: 3-4 out of 10 Effect: Mitochondrial biogenesis, improved local oxygen extraction, and an increase in fat metabolism.
Deep Stretch Yoga Routine by Mady Morrison! Mady Morrison offers a variety of videos to follow along with on YouTube, which we highly recommend!
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.