Nothing beats showing up to the start line prepared, confident, and in peak condition. And the best way to make that happen is with a plan.
Here’s a selection of the best cycling training plans on TrainingPeaks, curated for cyclists of all levels. Plus, you can save 15% on one year of TrainingPeaks Premium when you purchase a training plan! (Check out all the perks of Premium here.)
1. Best Base-Building Training Plan With Strength Training
This 14-week training plan is designed to build a solid foundation for any cyclist (MTB, gravel, road). This plan focuses on building low-intensity aerobic fitness and layers in progressively higher-intensity work as time progresses.
In addition to building your aerobic base, you’ll also gain raw power and stave off injury with twice-weekly strength sessions, specifically designed through TrainingPeak’s new strength feature!
- Includes twice-weekly, cycling-specific strength training sessions through TrainingPeaks’ strength feature
- Most weeks are written as 8-14 hours per week, but this can be modified to match your desired volume of hours/TSS per week
- Can be used outdoors or indoors; structured cycling sessions can be performed in ERG mode on a smart trainer or taken outside with heart rate and power targets
- Testing and recovery weeks are built-in
2. Best Training Plan for Mountain Bikers Looking for a Fitness Boost
This eight-week build is perfect for mountain bikers with a little experience in cycling, but are ready to take things up a notch. It’s also designed with your busy schedule in mind, so no workouts during the week take longer than 90 minutes.
- Best for mountain bikers with a little experience (one to two years)
- Includes core and mobility exercises
- Variations, recommendations, and optional sessions are included to account for different experience levels and individual needs
- Weekday sessions are no longer than 90 minutes
3. Best Cycling Plan for Beginners Looking for More Structure
New to cycling and looking to take that next step? Look no further!
This plan guides you through 12 weeks of structured training to build your base and improve your FTP. Whether you’re training for a race or just looking for a little more structure, this plan is for you.
- Averages 4.5 hours of training per week
- Based on power and heart rate (works best if you have a power meter and heart rate monitor)
- Learn how to train and follow structured workouts
4. Best Indoor Cycling Training Plan
Don’t let the winter weather get in the way of your goals. This plan is specifically designed for indoor training, so the icy trails and roads got nothing on you.
All sessions in this plan include structure to help maintain interest, as well as options for unstructured training to avoid over-intensifying and burnout. This plan averages about 6.5 hours a week and works best if you have a couple of weeks of unstructured training under your belt first.
Training Tip: This plan is compatible with TrainingPeaks Virtual! Give it a try this winter to break up the monotony that often comes with indoor training.
- Suitable for athletes of all ages and abilities (including masters)
- Relatively low volume to avoid burnout (averages 6.5 hours a week)
- Includes regular FTP testing to help set training intensity zones
- Opportunities for unstructured riding and twice-weekly strength sessions
5. Best 8-Week Build For Gravel Racing
This plan includes everything you need and nothing you don’t: a variety of structured workouts that increase in intensity throughout, scheduled off days, and strength training to keep you healthy.
- Prepares you for gravel racing
- Workout intensity and specificity increase as time goes on
- Strength training volume is adjusted based on training demands from the bike
- Averages six to seven hours of training per week
BONUS: Best Base Building Plan for Time-Crunched Athletes
Moms, dads, students, full-time job havers, and everything in between: we see you! This plan is designed with your busy schedule in mind.
For busy athletes with goals in other areas of life, three to four hours a week is all you need with this no-nonsense plan.
- Averages three to four hours per week
- Includes core and foam rolling exercises
- Works best if you complete an FTP test before starting the plan
No matter your 2025 goals, achieve them faster, stronger, and with greater confidence by following the perfect training plan.
