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Beginner Cyclist Build Fitness & Endurance in 6 Weeks, 4-5hrs/wk Phase 2

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Beginner Cyclist Build Fitness & Endurance in 6 Weeks, 4-5hrs/wk Phase 2


Simon Kessler

All plans by this Coach


6 Weeks

Plan Description

This plan builds on the Phase 1 TrainingPeaks plan designed by Coach Simon Kessler of Simon Says Cycling and is designed to increase both the time and intensity over your first 6 weeks. While the first plan increased the ride time each week this next 6 weeks includes 2 build weeks followed by an easier/shorter week before the next 2 week build.

This plan is designed for the beginner cyclist who would like to get fit and strong for road cycling or the cyclists who is coming off a long break and wants to get fit and strong again. The training include 3 rides per week with 1 hour scheduled twice in the work week and one longer ride on the weekend starting at 2 hour and building up to 2.5 hours by the end of the 6 weeks.

The plan works with a heart rate monitor, a power meter or with perceived exertion rating. Simply refer to the training zones link provided in documentation to determine your training zones.

The training includes specific drills to improve your pedaling efficiency and cadence, specific intervals to improve your pedaling power, leg strength, and increase your fitness, endurance and top-end fitness. The majority of the training is in Zone 2-3 with some interval training in Zone 4-5.

This plan is designed by top coach Simon Kessler of Simon Says Cycling, a former professional cyclist and multiple national champion. Learn more at:

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:12:00 02:30:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
04:12:00 02:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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