Image Of Trainingpeaks Ambassador Noah Collins Using A Cycling Training Plan During A Road Cycling Workout

Top 5 Cycling Training Plans for 2023

Considering a fresh cycling challenge in 2023? These five training plans will get you in peak condition for your next big race goal.

There’s no better feeling than showing up to your start line feeling prepared, confident, and in peak condition. Enter the value of a quality cycling training plan that helps you plan your workouts and build your fitness so that you don’t have to worry about feeling unprepared on race day.

Here’s a selection of the best-selling cycling training plans on TrainingPeaks, curated for cyclists of all levels. Plus, for a limited time, save 25% on one year of TrainingPeaks Premium when you purchase a training plan.

1. Best for Intermediate Masters Cyclists

This training plan aims to get Masters cyclists (age 40+) prepared for a Century or Gran Fondo by quickly boosting speed, endurance, and strength for race day.

image of Phil Mosely Intermediate Century Gran Fondo training plan from TrainingPeaks
  • To start, you should be able to ride for three hours.
  • You’ll progress from 8 to 11 hours of training per week.
  • Typical week: five rides and one day off.
  • Every third week is active recovery.
  • The plan includes fitness tests to help you measure your progress.
  • Train using HR, Feel or Power.

2. Best for Gravel Enthusiasts

This simple, straightforward plan is perfect for an experienced cyclist who’s focused on gravel racing.

image of Dylan Johnson Gravel Build training plan on TrainingPeaks
  • The intensity and specificity of the workouts increases throughout the plan. 
  • Weight training is included in the plan. 
  • Volume of lifting is adjusted based on the training demands from the on the bike work.
  • This plan works best with a power meter.

3. Best for Building Your Base

This 10-week fitness-building training plan is aimed at road cycling enthusiasts that want to improve their fitness, raise their threshold, or start training for a specific event. 

image of Zak Coleman Fitness Builder cycling training plan on TrainingPeaks
  • Suitable for cyclists who currently train a few times a week but are looking for more structured training, or those who compete and wanted to get a boost on their fitness to improve their performance.
  • Can be used at any point in the year.
  • Weekly volume will vary between 6-8 hours and see a progressive build in training stress (with the exception of the recovery week, which falls on week 5).
  • The workout intensities are based on power (or perceived exertion).
  • By the end of 10 weeks, you will have excellent base fitness.

4. Best for Full-Season Training

This training plan includes three separate plans (Winter Base 1, Winter Base 2, and Spring Build), all using classic training zones. It’s designed to progressively get you fitter throughout your off season and build into the racing season. The plan assumes you have taken some time off the bike and offers two warmup weeks at the beginning of the plan to get you back in the saddle.

image of Tim Cusick Masters Full Season cycling training plan on TrainingPeaks
  • Typical week: Monday off; Tuesday, Wednesday, Thursday 1- to 1.5-hour workouts; Friday easy; Saturday, Sunday volume days.
  • The plan includes a progressive schedule with a rest week every fourth week.
  • Testing is included to ensure accurate training.
  • Functional strength training workouts are included and built into the training plan.
  • Workouts accommodate power, heart rate, and perceived exertion.
  • Structured workouts can be automatically exported to Garmin, your trainer, or other device for on-screen guidance as you train.

5. Best for Low-Volume Training

This plan is appropriate for cyclists just starting out or starting over after a break, as well as for masters athletes and experienced cyclists who need or prefer a relatively low-volume training program. 

image of 80/20 Endurance Gran Fondo cycling training plan from TrainingPeaks
  • Before you begin the plan, build your training to the point where you are riding at least five times per week for up to 1.5 hours.
  • This plan presents each workouts intensity target by Power, but a Heart Rate version of this plan is also available.
  • Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts.

Whatever your goals are for 2023, reach them faster, stronger, and more confident with the right training plan.

Image Of A Cyclist, Runner, And Triathlete Working Out With Text Overlay That Says Save 25% On Premium Trainingpeaks App

Buy a Plan, Get 25% Off Premium

Cyber Monday Sale

Take the guesswork out of planning your workouts and analyzing your data when you combine the structure of a training plan with the power of Premium. Plus, get 25% off an annual subscription to Premium when you buy a plan!

Tp Twitter Logo
About TrainingPeaks 

The staff at TrainingPeaks includes passionate athletes, coaches, and data enthusiasts. We’re here to help you reach your goals!