Cycling Training Plan: How to Build Your Week (With a Beginner Plan)

A training plan turns random rides into steady progress. It does not need to be complicated: a sensible mix of easy and hard days, a gradual increase in work and regular recovery are enough to improve almost any rider. Here is how to build one, plus a ready-made 8-week beginner plan using workouts from our library.

The building blocks

• Endurance rides (zone 2): the base of every plan. They build aerobic fitness with little fatigue.
• Intensity sessions: sweet spot, threshold and VO2max intervals that raise your FTP.
• Recovery: rest days, easy spins and lighter weeks, when the body adapts.
• Testing: an FTP test at the start and every 4 to 8 weeks, so targets stay right.

How to structure a week

1. Decide how many days you can ride. Three to five is typical for amateurs.
2. Place one or two hard sessions with at least a day between them.
3. Fill the rest with easy endurance riding. Most of your riding time should be easy.
4. Put the long ride on the day you have the most time, often the weekend.
5. Keep one or two full rest days.

Progression and recovery weeks

Increase training load gradually, for example by adding a few minutes to intervals or one more interval each week. A common pattern is three building weeks followed by one easier week with about half the intensity. Retest FTP at the end of the easy week.

8-week indoor plan for beginners

Three to four rides a week, about 3 to 4 hours in total. Start by testing your FTP.

Week	Ride 1	Ride 2	Ride 3	Optional
1	Ramp test	45 min zone 2	60 min zone 2	Recovery spin
2	Tempo 3x20 (shortened to 2x15)	45 min zone 2	75 min zone 2	Recovery spin
3	Sweet spot (2x15)	45 min zone 2	90 min zone 2	Recovery spin
4 (easy)	45 min zone 2	Recovery spin	60 min zone 2	—
5	Sweet spot 3x15	45 min zone 2	90 min zone 2	Pyramid intervals
6	Over-unders	60 min zone 2	90 min zone 2	Recovery spin
7	Threshold 2x20 (2x15)	60 min zone 2	105 min zone 2	30/30s
8 (easy + test)	45 min zone 2	Recovery spin	Ramp test	—

If a session feels far too hard, shorten the intervals; if it feels easy, keep the plan and let the retest raise your FTP.

Plans for racing

Racers follow the same principles but add more specific work closer to events: race-like intervals, sprints such as 6x15s and a taper with less volume in the last week or two. Riders preparing for long events can follow our long-distance training plan.