Cycling Training Plans

Whether you are just starting out or a seasoned pro, you can find a cycling plan that fits your abilities. Here we highlight training plans ranging from a beginner skill level up to competitive racing.

Beginning Cycling Training Plans

As a beginning cycler, you will want to start off with a basic plan to build up your strength and get used to the bike. A beginning plan typically will include exercise sessions off the bike to build up overall muscle strength, including core workouts and cross training.  Workouts will start out at a lower intensity working up to higher intensity as you become more aerobically fit.  Looking for a starting point?  Check out this “Cycling training plan for beginners” from Cycling Weekly.

Competitive Road Racing Training Plans

This type of training plan will be suitable for you if you already have cycling experiencing and are looking to take on road racing. Your training will focus on areas such as changing pace, anaerobic strength, and cycling in rapid, quick stints and recovering with ease.  Trainer Road offers several training plans including this “Climbing Road Race” plan.

Endurance Training Plans

Consider signing up for an endurance training plan if you need to increase your stamina for either pleasure or sport. The focus of this type of training is increasing your aerobic base by targeting your muscles and cadence. By focusing on these areas, you will be able ride for extended periods of time without tiring as easily. You can expect to allot 8-10 hours a week for this type of training.

 Strava offers a beginner indoor or intermediate training plan. The beginner indoor training plan runs for 4 weeks and requires 3-5 workouts per week. It is suitable if you want to get into a routine and cycle all year long. The 60-minute climb training plan also runs for 4 weeks and consists of 5 workouts per week. Try this course if you are interested in doing a climb on your bike. The course focuses on enhancing your sustained, sub-threshold strength.  You can also choose from training plans that focus on specific target areas, for example a 3, 6, 10, 15, 30, 45, or 60-minute climb or, a 20, 45, or 90-second sprint. The 45-second sprint training plan will take 4 weeks to complete and requires 5 sessions each week. Consider enrolling in this training plan if you would like to improve your speed and top-end strength through a variety of sprint intervals.

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