Each week has a job
Training builds in measured steps. Hard days stay apart, and easier weeks arrive before fatigue takes over.
Structured cycling plans
A cycling training plan that fits the time you have.
Set your goal, available days, and weekly hours. Get a personalized road cycling training plan that builds your fitness, protects recovery, and tapers for your main race. Your first one-month plan is free—no card required.
One month free. No card. No automatic renewal.
Week 3 · BuildDevelop muscular endurance and race-specific fitness
6.5hTuesdayEndurance ride75 min
WednesdayTempo ride75 min
FridayThreshold intervals90 min
In your plan
- A periodized schedule, week by week
- A duration, intensity, and purpose for every session
- Recovery weeks and race tapers in the right places
- Plan updates when training or life changes (paid)
Your schedule sets the plan
Available days, weekly hours, experience, and goal shape every week. Add a GPX route to account for the course profile.
Change the work ahead
Missed a workout or lost a week to travel? Review an updated schedule without rebuilding the whole plan.
How it works
Your plan in three steps
1
Set your target
Choose a race, a distance goal, a higher FTP, or general fitness.
2
Add your week
Enter the hours and days you can train consistently.
3
Start riding
Open the schedule and follow one clearly explained session at a time.
Sample week
See a full training week
Your own plan uses the same workout detail and weekly structure.
Week 3 · BuildDevelop muscular endurance and race-specific fitness6.5h
TuesdayEndurance
Endurance ride
- Focus
- Aerobic endurance
- Duration
- 75 min
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
WednesdayTempo
Tempo ride
- Focus
- Muscular endurance
- Duration
- 75 min
Ride the tempo blocks at a firm but controlled effort. Avoid surging and keep the final block as steady as the first.
FridayThreshold
Threshold intervals
- Focus
- Muscular endurance
- Duration
- 90 min
Hold an even effort near threshold, with easy spinning between intervals. The last interval should be as strong as the first.
SundayEndurance
Long endurance ride
- Focus
- Aerobic endurance
- Duration
- 150 min
This is your longest ride of the week. Settle into an easy pace and eat and drink from the start.
Start with a free one-month plan
See every workout before deciding whether you need another plan. No card and no automatic renewal.