A cycling training plan is a structured, week-by-week schedule that progresses your fitness toward a goal — built around your time, your numbers and your event. Here's how the pros structure one, and the exact plans to follow.
Every plan below follows the same coaching principles — they just point them at a different rider, event or goal. Not sure? Start with your level.
Your first structured block. Choose a 4, 8 or 12-week build from zero base.
Already riding 4–6 hrs a week? Add threshold work and real progression.
High-volume, polarized blocks for racers chasing watts and peaks.
The 12 & 16-week plan to ride your first 100 — pacing and fuelling included.
Build the aerobic engine for gran fondos and all-day rides.
Sharpen for race day with intensity, openers and a taper.
Every session in a plan has a job. Colours show the training zone. This is one week of the intermediate, 8-week build.
A plan isn't a random pile of hard rides. Fitness is built in sequence — each phase sets up the next so you arrive at your event sharp, not cooked.
Mostly Zone 2. You build the aerobic engine, durability and efficiency that everything else sits on top of.
Threshold and tempo work raises your sustainable power. Volume holds; intensity climbs week on week.
Race-specific VO₂ efforts, then we shed fatigue with a taper so your best legs land on the day.
Every plan here is anchored to your numbers. Enter a recent FTP or 20-minute power and we'll calculate the five training zones your plan uses — then point you to the right plan for your level.
Open the FTP & Zones calculatorOur plans aren't generated by an app. They're written by current and former World Tour professionals who've ridden the races you're training for — and who coach riders of every level, from first-timers to national champions.
Less than you'd think. Our beginner plans work on 3–5 hours a week, intermediate on 6–9, and advanced on 10+. The plan is built around the time you actually have — consistency beats volume every time.
Yes. The beginner plan assumes no structured training and no power meter — heart rate or perceived effort is fine. It eases you in over 4 to 12 weeks so you finish stronger and injury-free.
No. Power makes zones more precise, but every plan includes heart-rate and perceived-effort versions of each session, so you can follow it on any bike, indoors or out.
The free plans are proven templates for a typical rider. A tailored plan is written from scratch by a coach around your goals, schedule, fitness and life — and it adapts as you progress. Start free; upgrade when you want it personal.
Follow a free plan today — or have a World Tour coach write one from scratch around your goals, your schedule and your numbers.
