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6-Hour Solo Mountain Bike - Finisher Plan


Lynda Wallenfels

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12 Weeks

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Plan Description

This 12 week plan is designed to prepare you to confidently and comfortably finish a 6-Hour Solo mountain bike event. Prior to starting this plan you should have been riding about 2-3 times per week and be confident riding off-road.

Six Hour Solo events are short enough to require speed and long enough to require endurance, pacing and fueling to be trained. This plan is a combination of these aspects designed to bring an athlete into peak fitness for a 6-Hour solo event.

Each ride on Sunday has a specific focus to practice and prepare pacing, fueling, hydration, electrolyte balance, cadence and race specific skills. By race day you will have solid fitness and a solid race plan.

The plan uses heart rate and perceived exertion to guide training intensity. A heart rate monitor is required. Heart rate zones are set with a field test in week one.

Visit the LW Coaching website to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
MTB x3
5:25 hrs 6:00 hrs
Strength x2
1:15 hrs 0:30 hrs
Custom x2
—— ——
Bike x2
3:14 hrs 3:00 hrs
Other x2
0:20 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
5:25 hrs 6:00 hrs
1:15 hrs 0:30 hrs
—— ——
3:14 hrs 3:00 hrs
0:20 hrs 0:15 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

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