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12 Week - Couch - 120km Plan

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12 Week - Couch - 120km Plan


Hayley Jones


12 Weeks

Plan Description

This plan is perfect for the beginner who has a road bike but doesn't really know what to do from here, this plan will get you from being able to ride approximately 30km - 120 in 12 weeks. This could be more fun if done with a friend, to be able to push yourself further!

This plan is perfect if you are thinking of doing your first sportif, if you are, make sure some of the weekend rides are done in a group. throughout the plan the length of training sessions increase gradually.

Perfect for the Newbie!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:17:00 04:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
06:17:00 04:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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