Intermediate 12-week Cycling Training Plan

Author

Stephan Weyers

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 5 Bike, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling

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Summary

This 12-week periodized training plan will take your cycling to the next level. It combines strength training in the gym with interval training on the bike as well as long rides to build endurance.

This training program is guaranteed to advance your cycling to the next level.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:45
Training Load By Week
Average Weekly Training Hours: 08:45
Average Weekly Breakdown

Stephan Weyers

Wingman Coaching

By capitalising on the intersection between individual ability, the science of athletic performance and the latest technology, I work with each athlete to help them not only set, but also attain their personal sporting goals. Personal programmes are created for your unique level, fitness and available training time.

Weekly feedback is provided using Training Peaks, to design, deliver and adapt each athletes programme.

I coach athletes around the world - you only need a decent sports watch!

Back to Plan Details

Sample Day 1

0:45:00
Gym

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

1:15:00
Intervals

15' easy warm up
4x (3' @ Z5 - 3' easy recovery)
20' @ Z3
15' easy cool down

Sample Day 3

0:45:00
Gym

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 4

1:00:00
Intervals

15' easy warm up
3x (5' @ Z5 - 5' easy recovery)
finish with 1x3' ALL OUT EFFORT
12' easy cool down

Sample Day 6

0:50:00
Intervals

15' easy warm up
15x (15" @ Z6 - 45" easy recovery)
20' easy cool down

Sample Day 7

2:00:00
Long ride

Sample Day 8

0:45:00
Gym

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)

Intermediate 12-week Cycling Training Plan

$110.00 - Buy Now