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

Preparing for your first 10-mile time trial?

This plan is designed to give newer cyclists a clear, progressive route towards completing a strong 10-mile TT without requiring huge amounts of training time.

A 10-mile time trial is short enough to be intense but long enough that pacing and sustainable power matter. You need aerobic fitness, good threshold power and the confidence to control your effort from start to finish.

This plan develops those qualities progressively so you can arrive at the start line fitter, better prepared and ready to see what you can do.

Who this plan is for

This Short on Time version is ideal if you're relatively new to structured training, preparing for your first few time trials, or simply need your training to fit around a busy life.

Training generally stays below around 300 TSS per week (typically around 3–5 hours of cycling, depending on intensity and your fitness).

You should ideally have at least a few weeks of consistent cycling behind you before starting.

What you'll work on

• Aerobic fitness and cycling endurance


• Sustainable power for hard efforts


• Threshold fitness for time trial performance


• Pacing and effort control


• Cadence and cycling efficiency


• Recovery so you can train consistently

Practice time trials or sustained efforts can be useful as you get closer to your target event. Where appropriate, replace a similar planned session rather than simply adding more training.

You can follow the sessions using power, heart rate or perceived exertion. A power meter is particularly useful for time trial training, but it is not essential.

Many sessions include structured power, heart rate and cadence targets where appropriate.

Simple, structured training

Every workout includes clear instructions so you know what to do and what the session is trying to achieve.

The goal is not to overwhelm you with training — it is to give you enough structure and progression to arrive ready for your first time trials.

Want more support?

This is a self-guided training plan designed to give you a clear structure to follow.

If you'd prefer training built specifically around your goals, available time, fitness and life outside cycling, you can upgrade to 1:1 coaching.

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

Build your fitness, learn to pace your effort — and arrive ready for your first 10-mile TT.