SUNDAYSINSURANCE Cycle Beginner 12-week Cycling Training Plan

Average Weekly Training Hours 03:50
Training Load By Week
Average Weekly Training Hours 03:50
Training Load By Week

A 12-week periodized program for beginner cyclists who are keen to start developing their skills on the bike and to get to an intermediate level. This program requires lots of commitment and discipline but is guaranteed to provide you with results

Sample Day 1
0:45:00
Gym (Optional)

10 body weight squats
10 forward lunges
10 reverse lunges
10 step ups with 5kg weight each side
15 crunch sit-ups
8 single leg deadlifts
20 heel raises each leg
30 sec Plank
30 sec side-plank (both sides)

Sample Day 2
0:45:00
Intervals

10min super easy warm up
4x (4min @ HARD - 3min easy recovery)
7min easy cool down

Sample Day 4
0:50:00
Intervals

10min super easy warm up
3x (5min @ MODERATE (Z3) - 5min easy recovery)
10min easy CD

Sample Day 7
0:45:00
Long ride

Easy Endurance ride

Sample Day 8
0:45:00
Gym (Optional)

15min spin warm-up
10 body weight squats
10 forward lunges
10 reverse lunges
10 step ups with 5kg weight each side
15 crunch sit-ups
8 single leg deadlifts
20 heel raises each leg
30 sec Plank
30 sec side-plank (both sides)

Sample Day 9
0:50:00
Intervals

10min super easy warm up
4x (5min @ HARD (Z4) - 3min easy recovery)
8 min easy cool down

Sample Day 11
0:55:00
Intervals

12min super easy warm up
3x (6min @ MODERATE( Z3) - 5min easy recovery)
10min easy cool down