This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Preparing for a 6-hour time trial?
This plan is designed for experienced cyclists who want a structured approach to preparing for the demands of a 6-hour TT.
A strong 6-hour performance requires more than simply being able to ride for the duration. You need aerobic endurance, sustainable power, good fatigue resistance, disciplined pacing and a nutrition strategy that continues to work as the hours build.
This plan develops those qualities progressively so that you arrive prepared to ride efficiently, manage fatigue and maintain performance deep into the event.
Who this plan is for
This plan is best suited to riders who already have a solid endurance base, are training consistently and are comfortable with a moderate to high weekly training load.
You should ideally have several weeks of consistent riding completed before starting.
Longer time trials, Audax rides or other endurance events can be useful preparation. Where appropriate, replace a similar planned session rather than simply adding extra training load.
What the plan includes
- Progressive endurance sessions developing long-duration fatigue resistance
- Focused sessions building sustainable power and aerobic fitness
- Race-specific work developing pacing and long-duration performance
- Supporting endurance and recovery rides
- Core and strength work
- Regular recovery to support adaptation
The plan also includes guidance around pacing, nutrition, hydration, technique and preparing for the physical and mental demands of a 6-hour time trial.
A power meter can be particularly useful for pacing and monitoring progression, although the plan can also be followed using heart rate or perceived exertion.
Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.
Bonus 40-week strength programme
You'll also receive access to a 40-week strength and conditioning programme that you can continue using after your 6-hour TT preparation is complete.
Planning your taper
This plan does not include a fixed taper. Taper requirements vary between athletes, so allow an appropriate gap before your event to reduce training load and arrive fresh.
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.
Build the endurance, control the pace — and prepare for six strong hours.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.