8-WEEK MASTERS 60 PLUS CYCLING TRAINING PLAN

Ride strong for life. This 8-week plan is built for the rider aged sixty and over who wants to stay fit, healthy, powerful and independent, with structured aerobic training that is kind on the joints and genuinely enjoyable. Indoor and Zwift compatible, 5 to 6 hours a week.

WHO IT IS FOR
Riders roughly 60 and over who want to keep their fitness, protect their health, and enjoy the bike for many years to come. Rides are shorter and gentler than a younger plan, aerobic first with only kind tempo and sweet spot touches, and rich in recovery. Ideal paired with the Evolve Off-Bike Strength for Cyclists plan to protect muscle, bone and balance.

HOW IT PROGRESSES
Eight weeks flow from Ease In and Build Gently into Steady Gains, a recovery week, then a gentle three week build to Ride Strong, closing with a taper and a personal benchmark retest. Intensity never climbs higher than sweet spot, and every hard touch is surrounded by generous recovery.

WHAT MAKES IT DIFFERENT
Every session is evidence led and distinct, with a plain English coaching description and one verified scientific reference. The design is aerobic dominant to protect joints and health, keeps rides short and enjoyable, threads gentle low cadence strength work throughout, and frames the FTP test as a personal benchmark rather than a competition. It is structured and effective, but always kind.

WHAT TO EXPECT EACH WEEK
One gentle quality session, plenty of easy and social riding, one longer endurance ride, and a low cadence strength ride, with a 20 minute benchmark on day one and again on the final day so you can see your progress. Weekly hours land between 5 and 6, dropping in the recovery and taper weeks.