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 bike training plan for road cycling 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 1 · BasePower meter · FTP 250 W
4h 55 minTuesdayEndurance ride150-180 W (60-72% FTP)45 min
ThursdaySweet-spot intervals · 2×15 min220-235 W (88-94% FTP)1h 15 min
SaturdayEndurance ride150-180 W (60-72% FTP)45 min
SundayLong ride with tempo · 2×10 min200-220 W (80-88% FTP)2h 10 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)
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.
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.
Training resources
Explore cycling plans, guides, and calculators
Clear advice on periodization, base training, intervals, threshold, and tapering. Read the reason behind the work, then apply it on the bike.
Personalized Cycling Training Plan: What an Online Coach Should Use
Compare fixed cycling plans, an online coach, and a training app by the decisions they actually change.
8-Week Beginner Cycling Training Plan: 3 Days a Week
An eight-week example with three rides a week, complete session instructions and room to recover.
Cycling FTP & Power Zones Calculator
Estimate cycling FTP from a 20-minute test, calculate watts per kilogram and find seven practical power training zones with transparent formulas.
Cycling Heart Rate Zones Calculator
Calculate five cycling heart rate zones, including zone 2, using the Karvonen heart-rate-reserve formula or percentage of maximum heart rate.
Cycling Event Training Plans: Gran Fondo, Gravel & Racing
Prepare for a gran fondo, 100 km ride, gravel race or other cycling event with course-specific endurance, power, skills, fueling and tapering.
Start with a free one-month plan
See every workout before deciding whether you need another plan. No card and no automatic renewal.