CYCLING TRAINING PLANS
A plan is just a sensible order for hard days, easy days and rest. Here are ours, free.
HOW A TRAINING PLAN IS BUILT
Every credible plan follows the same logic: build a broad aerobic base, add sustained intensity, sharpen with short hard efforts, then rest enough to absorb it all before the event. The names change; the structure does not.
| Phase | Length | Focus | Typical week |
|---|---|---|---|
| Base | 6-12 weeks | Aerobic volume, muscular endurance | Mostly Z2, 2 sweet spot sessions |
| Build | 4-8 weeks | Threshold power | 2 threshold sessions, Z2 around them |
| Peak | 3-4 weeks | VO2 max, race specificity | 2 hard sessions, reduced volume |
| Taper | 1-2 weeks | Freshness | Same intensity, half the volume |
| Recovery | 1 week in 4 | Absorbing the work | Easy riding only |
THE RULES THAT MAKE ANY PLAN WORK
- Consistency beats intensity. Six honest hours every week for three months beats one enormous week followed by illness.
- Hard days hard, easy days easy. Most amateurs ride everything at medium and wonder why nothing improves.
- Every fourth week is easy. Fitness is built during recovery, not during the session.
- Progress one variable at a time. More time in zone, or more watts, not both at once.
- Adapt, do not abandon. A missed session is nothing. Three missed weeks means rebuilding the plan, not your fitness.
THE PLANS
BEGINNER PLANEight weeks, three to four hours a week, from occasional rider to structured training.12-WEEK BASE PLANA full winter base block on six to eight hours a week, built on zone 2 and sweet spot.100-MILE PLANTwelve weeks to finish a century comfortably, including fuelling and pacing.LONG DISTANCE PLANBeyond the century: 200km+ audax and ultra-endurance preparation and durability work.
FAQ
How many hours a week do I need?
Four to six hours of structured training produces real improvement for most riders. Eight to ten hours unlocks the polarised approach and much better durability.
Can I follow these plans entirely indoors?
Yes. Every session is written in FTP percentages. For events longer than three hours, do try to get at least one long ride outdoors to practise fuelling and position.
What if I miss a week?
Repeat the last week you completed rather than jumping ahead. Missing two or more weeks means stepping back a phase.
Do I need to retest my FTP mid-plan?
Yes — every four to six weeks. Your zones stop being accurate as you get fitter, and stale zones quietly make the plan too easy.
KEEP READING
PUT IT INTO PRACTICE
LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.