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Couch to Cycling 30 Mile Training Plan

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Couch to Cycling 30 Mile Training Plan


Stephanie Holbrook

All plans by this Coach


8 Weeks

Plan Description

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.

Why Cycling:
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.

The plan

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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
02:58:00 03:20:00
Strength x3
01:07:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:58:00 03:20:00
01:07:00 01:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Stephanie Holbrook

Coach Stephanie Holbrook

Feeling frustrated with your race times?

Stephanie can help! She specialize in training plans and coaching that will make you faster, fitter, and healthier. She offers one-on-one coaching, group coaching and clinics are perfect for athletes of all levels.

Contact me for a free consultation to see how she can help you achieve your fitness goals. You won’t regret it!

Visit our website to learn more about our services and sign up today!

  • 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.
  • 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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