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12-week indoor cycling - Beginner A

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Darian Silk

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is designed to build your cycling fitness over the course of 12 weeks with a series of cycling workouts designed to be completed on an indoor cycling trainer, though they can also be completed outdoors. This plan is progressive in nature with a gradual and steady build in intensity and volume throughout the 12 weeks. Occasional built-in test weeks allow you to track your progress.

This plan has 3-rides per week. The longest ride is 1.5hrs with most weekday rides being 45min-1hr.

This plan is best used when you are going to be riding indoors and are looking for some structure and workouts designed to boost your cycling fitness.

This plan is appropriate for athletes who are newer to indoor cycling, though some familiarity with training and cycling terminology will be helpful.

This plan is progressive in nature and would be a good place to start your indoor cycle training

There are full written descriptions of all workouts, but they can also be integrated with smart trainers through compatible online training platforms (such as TrainerRoad, Zwift etc.) which are able to integrate TrainingPeaks workouts. Please see the TrainingPeaks website for more technical information.

Full coaching support is also available for this program. Email darian@teamatomica.com for more info.

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Bike x3
2:53 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
Bike
2:53 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Darian Silk

Team Atomica

Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.


  • 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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