This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.

Targeting a faster 10 Mile Time Trial?

This plan is designed for intermediate cyclists who already have a solid training base and want a structured approach to improving their 10-mile TT performance.

A fast 10-mile time trial demands much more than simply riding hard for twenty or thirty minutes. You need strong threshold power, excellent pacing, the ability to tolerate sustained discomfort and an efficient position that lets you turn fitness into speed.

This plan develops those qualities progressively so that you arrive ready to produce a hard, controlled effort from the opening metres through to the finish.

Who this plan is for

This plan is best suited to intermediate riders who are already training consistently and are comfortable with a moderate weekly training load.

You should ideally have at least four weeks of regular riding completed before starting.

Club or open time trials can be useful during the plan. Where appropriate, replace a similar planned session rather than simply adding extra training load.

What the plan includes

• Focused threshold and sustained-power sessions


• Higher-intensity work developing race-specific speed and aerobic capacity


• Supporting endurance and recovery rides


• Two core sessions per week


• Regular recovery/rest days

The plan also includes guidance around pacing, technique and preparing for the specific demands of a 10-mile time trial.

You can follow the plan using power, heart rate or perceived exertion, although a power meter is particularly useful for pacing and monitoring TT-specific training.

Many cycling sessions contain structured workout files that can be used with compatible TrainingPeaks devices and training platforms.

Bonus 40-week strength programme

You'll also receive access to a 40-week core and leg strength programme that you can continue using after your time-trial preparation is complete.

A note about this Classic Plan

This is one of my Classic TrainingPeaks plans, developed from the coaching methods I've used with cyclists over many years.

The training itself remains fully usable, but because the plan was originally created on an earlier version of TrainingPeaks, some older external links or legacy TrainingPeaks features within individual sessions may no longer be available.

An updated guide is included at the beginning of the plan with additional information and current resources.

Want the plan adapted around you?

A pre-built plan is a great option if you're comfortable managing your own training.

But no generic plan can know your exact fitness, available time, recovery, equipment, strengths, weaknesses or how you're responding from week to week.

If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.

TrainingPeaks plan customers receive an exclusive coaching upgrade offer.

You'll find details and a link to book a free consultation with me at the start of the plan.

Train smart, pace it well — and chase that PB.