Cycling Made Easy: Drills and Endurance


Wendy Mader

All plans by this Coach


4 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

2:00 hrs

Plan Specs

cycling indoor beginner power based hr based base period

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This program is for anyone who wants to add more skill specific indoor bike trainer workouts to their personal library or for someone who wants to follow four weeks of bike focused drill training. Each week includes 6 workout sessions. Sessions range from 45 minutes to 2 hours. You’ll find a good variety of one legged and cadence drill workouts in this plan which again, are best done on the trainer. You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs. At any point, you can combine two workouts together to create a longer endurance training session or adding more to the warm up and cool down phase. It’s best to include this type of training in the preparation/base phase of your training plan. This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as supplement to our triathlon training plans. If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule. If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix plan.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:52

wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

Back to Plan Details

Sample Day 1

Single Leg Pedaling drills

WU: 15 minutes 80-85 rpms zone 1-2 add some out of the saddle time
Do the following drills 5 times
a. Single Leg Pedaling—Right Leg 10”.
b. Single Leg Pedaling—Left Leg 10”.
c. Single Leg Pedaling—Right Leg 20”.
d. Single Leg Pedaling—Left Leg 20”.
e. Single Leg Pedaling—Right Leg 30”.
f. Single Leg Pedaling—Left Leg 30”.
Ride 15' steady zone 2 , 90-100 rpms
CD: 5 minutes zone 1

Sample Day 2

Cadence Drills

WU: 5 minutes then
10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
10 min spin 80-90 rpms, zone 2
10 x 30 sec spin ups (easy gear, high cadence) with 30 sec easy between sets
CD: 10 minutes 80-90 rpms zone 1

Sample Day 3

Lower Cadence Drills

WU: 5 minutes then 10x (30" OLD 30" both legs)
MS: 4x 5' at each cadence / RI 2'
Adjust your gears to keep your intensity zone 2. Cadences: 50, 60, 70, 80
CD: 10 minutes 85-90 rpms

Sample Day 4

Recovery Spin

Recovery spin 45-75 minutes, 85-95 rpms, light on pedals, zone 1

Sample Day 5


Ride 1.5 ride on your trainer, After 30' warm up - spin up to 110 RPMS for 30" and repeat every 3 minutes for the next 60 minutes. The focus is on smooth pedaling - zone 1-2, focus on efficiency of movement not high effort

Sample Day 6

Combo Drills

WU: 10 minute then
2x (20" SLD, 40 both, 40"SLD 20" both) hard gear 80 rpms
MS: 4X6' as (2' BG sit<70rpms, 1' LG >95rpms, 1' BG stand <70rpms RI 2 minutes)
2x (20" SLD, 40 both, 40"SLD 20" both) hard gear 80 rpms
CD: 5 minutes

Sample Day 8

Single Leg Drills

WU: 10 minutes 85-90 rpms, zone 1-2
MS: 5 x (20" right leg, 20" both , 20" left leg) - easy gear, apply power to the full pedal stroke
10 min spin Z2
5 x (:30 left leg, :30 both legs, 30" right leg) - easy gear, apply power to the full pedal stroke
10minute spin Z2
5 x (:40 right leg, :40 left leg, 1 min both legs) - easy gear, apply power to the full pedal stroke
CD: 10 minutes zone 1-2

Cycling Made Easy: Drills and Endurance

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