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Cycling: Beginner Endurance Cyclist, 30-mile ride goal: 1.5 to 3.75 hrs/wk

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Cycling: Beginner Endurance Cyclist, 30-mile ride goal: 1.5 to 3.75 hrs/wk


Gale Bernhardt

All plans by this Coach


6 Weeks

Plan Description


This plan is designed for someone wanting to get into cycling or get back into cycling after a long lay off or perhaps you are new to endurance cycling. You are a busy person and can only devote three days per week to training. You need to see results quickly or you get discouraged.

Right now you are not cycling or doing any aerobic exercise. You will devote three days per week to cycling. If the days you can exercise are different than the ones shown on the plan, you can move the workouts to fit your personal needs. If possible, separate exercise days by a day off.

Use the rating of perceived exertion column the “Training Intensity” document to gauge your exercise intensity.

Find the supporting documents you need to help you with this plan at this link.


Your goal is to go from a current state of fitness hibernation to completing a 30-mile ride in six weeks. Your event can be self-designed or you can shop for an event that is hosted by someone else. An event search on will help you find the perfect event.

The plan is written for someone that will average between 12 and 14 miles per hour for the 30 miles. Your event ride time is estimated to be between 2:10 and 2:30.

You can find more training plan choices at THIS HOT LINK.

This plan is also available in the book, Training Plans for Cyclists
published by VeloPress.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
—— ——
Bike x3
02:00:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Day Off
—— ——
02:00:00 02:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

  • 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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