A cycling training plan is a structured 4–12 week schedule that mixes endurance rides, intervals, recovery days, and rest weeks to build fitness for a goal event. Most effective plans follow a 3:1 build-rest cycle (three weeks of rising load, one easy week) with weekly volume progressing 5–10%. Below are our training-plan resources, from beginner steady-state through race-specific peaking.
Plans by goal
The science behind the plan
- Zone 2 training — the foundation of every plan
- FTP testing & training zones
- Cycling cadence
- Cycling nutrition
- Recovery techniques for cyclists
- Injury prevention & prehab