Couch to Cycling 30 Mile Training Plan
Stephanie HolbrookAll plans by this Coach
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Starting a cycling program can be scary. Don't worry, we have got you covered. This easy-to-follow plan will get you clocking big distances in no time at all.
the thrill of descending fast powered by your muscles, bike, and gravity.
the satisfaction of conquering a hill
riding through beautiful scenery and smelling the trees, flowers, and fresh mountain air.
the exercise high
Just being healthy
the sense of accomplishment after a tough ride.
Are you new to the sport? Or just getting back into the saddle? Either way, this program will guide you through building knowledge, fitness, and confidence.
We’ve got a guide that can turn you into an accomplished cyclist who can easily ride 30-miles.
The plan lasts for eight weeks, running from Monday through to Sunday. The program includes 4 ride days, 2 strength days, and 2 rest days per week.
Each week is also broken down into useful hints, tips, and suggestions to help you get the most out of every session.
You will notice that each ride on the training plan contains a Rate of Perceived Exertion (RPE). This is a numerical indication of how hard you should be working. The guide in the plan includes an RPE scale.
The majority of the training you will be working at conversation pace. This means you can hold a light conversation during your training session. There are some shorter and harder periods where you will push yourself. Don't worry, you will work up to these.
As long you are a healthy person, you can do this plan. Any new fitness program can be a shock to the system. If you have any worries, consult a medical professional before starting.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:58 hrs||3:20 hrs|
|1:07 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:58 hrs||3:20 hrs|
||1:07 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor