Intermediate 12-week Cycling Training Plan

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

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.

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)