This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Ready to take on a 6-hour time trial?
This plan is designed for cyclists who already ride consistently and want a clear, progressive route towards completing a 6-hour TT or similar endurance challenge.
Riding hard for six hours requires more than basic fitness. You need strong aerobic endurance, sustainable power, sensible pacing, good fatigue resistance and a nutrition strategy that continues to work as the hours build.
This plan develops those qualities progressively so you can arrive better prepared for the physical and mental demands of the event.
Who this plan is for
This Build Your Fitness version is best suited to riders who already have a reasonable cycling base and are ready to take the next step into longer endurance events.
Training can build towards around 500 TSS per week (typically around 6–10 hours of cycling, depending on intensity and your fitness).
You should ideally have at least 4–8 weeks of consistent riding behind you before starting. If you're still building that foundation, a Preparation Phase plan may be a better first step.
What you'll work on
- Aerobic endurance for long-duration riding
- Sustainable power and threshold fitness
- Fatigue resistance as the hours build
- Pacing and effort control
- Nutrition and hydration for longer events
- Recovery so you can train consistently
Practice time trials or longer endurance events can be useful as you get closer to your target. Where appropriate, replace a similar planned session rather than simply adding extra training.
You can follow the sessions using power, heart rate or perceived exertion. A power meter is useful for pacing, but it is not essential.
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 to progressively build the fitness and confidence required for a long-duration cycling challenge without jumping too quickly into ultra-endurance training.
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 the endurance, learn to pace the effort — and arrive ready for six hours.
Coaching athletes from those looking to enter their first event through to those like Mark Beaumont and James Lowsley-Williams ;)
I am experienced in public speaking and have presented numerous times around the world. I became a published author in 2019, with my #1 Amazon New Release book 'The Guide to Truly Effective Cycling'.