How to get Fast with a 6 Hour Training Week

If you're a time crunched athlete and you only have 6 hours a week to train then this video is for you. I go into what your training week should look like and how to structure your workouts. I also go into where to add time if you have more time and what to do if you have less time. Thanks for watching and subscribe for more training tips!

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Studies I used in this video:

The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of CTS, my sponsors, and/or partners.

[vames]

I like to go for the, " RIde until you're not depressed anymore." Method.

[ZachRenwickData]

10:14 - "But you've just watched a 10+ minute video, and let me guess, you're probably about to watch another one" :O I feel personally attacked

[BombedNevada]

It’s all so good. I’m just worried the other riders in my age group will find this.

[andrewedwards]

Anecdotally, I dropped my running mileage down to about a 3rd of what I was doing, and almost exclusively went into weight lifting. I still signed up for 5ks and 10ks, because racing is fun even when you aren't taking them seriously (maybe even MORE fun). My times improved dramatically. This is exactly what I did. Even if I did no running all week, I did not skip the long run.

It sounds like endurance training patterns are true across multiple sports. That's comforting. It is a lot more difficult for me to get out for a ride than it is for me to go out for a run, so I was worried I just didn't have the time to pivot into mountain biking.

Thanks for the content!

[stevecrabb]

Superb content - evidence based, to the point. Fast becoming one of the best cycling training and performance related channels on youtube. Many thanks for doing this.

[stuartdryer]

I teach physiology at a large university. This is a great channel and I love the citations to primary literature.

[peckproject-keithpeck]

Note to everyone... creating videos for YouTube takes a lot of time. If Dylan is also training and coaching he may not have time to answer all questions. Thanks for the videos Dylan!

[evgenikisel]

Tried this approach and got significant improvements just after 10 weeks! Thank you!

[kirkshammett]

I went from July of last year weighing 265lbs with a newborn child and a full time job, and an ftp of 230. To now being 165 lbs and an ftp of 335 on about 6-8 hours a week

[briannoojin]

Man, I wish I had known this stuff years ago when I was killing myself 6 days a week and chronically tired... Fantastic stuff, thanks for putting this out.

[Stratulax]

LOL! Man, that's pretty straight no chaser. I usually watch these videos just before turning in for the night. Fitness is definitely a priority, but with 2 hours a day of daily commuting and family life (picking kids up 2 to 3 days a week from sports, tutoring, or music lessons) I'm definitely pushing it at 3 to 4 hours a week, regularly. No excuses, will definitely review and see what the schedule will allow. Might not be able to do more regularly, but I'm sure that I could find a little space that will allow for more. Thanks for the good info! Ride hard! Lean harder!

[gregoryspowell]

straight up life advice about priorities at the end of this video. key to productive life, not just cycling.

[danielebasile]

First of all, thanks for your great contents! Regarding the 6 hours, some people with full time job and family really struggle to find that time, especially in order to avoid conflicts with the spouse and feel guilty why not dedicating enough time to the kids. It is about keeping everything in balance. I "can" train 3 times per week and, living in Austria, in winter time I can just ride indoors my road bike. So 3-4 hours on the trainer doing intervals mostly and some Zwift race. So all 3-4 hours are pretty intense. In the summer I manage to have a 3h group ride on the weekend, so 5-6 hours per week in total.

[MichaelIhde]

Every part of the video was extremely helpful for me, especially because I have to commute to and from work 30 minutes each way 5 days a week. I know I need to step up some long rides. But that last bit about priorities and time management is important to acknowledge. Thanks for the push to take my training more seriously

[DirtWireTV]

You're putting out some great content, dyude. Keep it up!

[OlympischbriesjeNadaAverage]

I've just spend six hours watching youtube tips, now I need to have to incorporate my rest days.

[danoedalo]

You've put some useful information which is not just some random examples, but rather a way of training in general, the mindset and how to deal with time you have, which is invaluable. That's a lot for that.

[SuperJimic]

As someone new to “properly” cycling for a few months with the aim to maybe compete in a year I find this information amazing. Thank you. 🙌🏻

[joshd]

This is one of my fav channels on youtube. Fantastic all around.

[operamatthew]

just took my first ftp test on this plan & it increased 19%. i couldn’t be more satisfied with this result.