12-Week Beginner Cycling Training Plan (4 Workouts/Week)

Objective:
Build aerobic capacity, muscular endurance, and cycling-specific fitness progressively from 8 hours/week to 12 hours/week with 4 sessions per week.

Structure:
Each week consists of:

Workout 1 – Short ride: 20% of weekly volume. Typically includes cadence drills or recovery focus.

Workout 2 – Medium ride: 25% of weekly volume. Moderate effort, includes tempo or low-intensity intervals.

Workout 3 – High-Intensity Short ride (Friday): 15% of weekly volume. High-intensity intervals at or above threshold.

Workout 4 – Long ride: 40% of weekly volume. Steady endurance pace to build aerobic base.

Weekly Progression:

Week 1: 8h (1.6h + 2h + 1.2h + 3.2h)

Week 2: 8.4h

Week 3: 8.7h

Week 4: 9.1h

Week 5: 9.5h

Week 6: 9.8h

Week 7: 10.2h

Week 8: 10.5h

Week 9: 10.9h

Week 10: 11.3h

Week 11: 11.6h

Week 12: 12h (2.4h + 3h + 1.8h + 4.8h)

Intensity Zones (based on FTP):

Z1 (Recovery): < 55% FTP

Z2 (Endurance): 56–75% FTP

Z3 (Tempo): 76–90% FTP

Z4 (Threshold): 91–105% FTP

Z5+ (VO2max and above): > 106% FTP

Workout Guidelines:

Short rides: Z2 with short Z3 surges or cadence work (90–100+ rpm)

Medium rides: Z2-Z3 steady efforts, progressive tempo blocks

High-Intensity rides: Z4/Z5 intervals with full recovery between sets

Long rides: Z2 consistent effort with nutrition/hydration practice