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6 week Conditioning/Adaptation Plan

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6 week Conditioning/Adaptation Plan



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6 Weeks

Plan Description

This 6 week plan is to help prepare an athlete who is just getting started, coming off a long break or off the couch to help prepare for the training demands for any MTBCoach Base training plan. The MTBCoach Base training plans expect that there is some level of fitness before jumping into the plans. This plan builds the fitness to start the Base plans using cycling, core, yoga and plyometrics.

Start this plan 30 weeks before your goal event. After completing this plan follow any of the MTBCoach 12 week Base training plans. After completing the 12 week Base training plans follow the MTBCoach Build and Race training plans. Achieve 30 weeks of training for your goal event when you stack all three plans together.

Each week is between 7 and 8 hours of training. Weekday workouts are 1 hr to 1.5 hour. Weekend workouts are 1-2 hours. For a training plan to meet your schedule and/or reduced training hours contact us for a free consultation.

Visit the MTBCoach Training Plans page for more details and to find the plans to meet your needs.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
02:15:00 00:40:00
Bike x4
06:10:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
02:15:00 00:40:00
06:10:00 02:00:00

Training Load By Week



MTBCoach is a global endurance coaching company offering over 30 years of endurance racing experience and endurance coaching since 2008. We specialize in helping the Average Joe and Jane compete in endurance cycling and triathlon events. Our remote 1-on-1 coaching and training plans take into account your life and training needs and give balance to meet or exceed your goals.
Check out our services and training plans at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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