8 Week - Beginner Training Plan (Low/Medium Volume)
8 Week - Beginner Training Plan (Low/Medium Volume)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 8-week training plan is designed for beginner cyclists who are ready to get off the couch and start improving their fitness. Perfect for those with a sedentary lifestyle, this plan will gently ease you into a consistent cycling routine. With an average of one hour of cycling per day, and some longer sessions lasting up to 1.5 hours and occasionally up to 2.5 hours, this plan balances effort and recovery.
A typical week includes five days of structured workouts and two days of rest, ensuring you have ample time to recover and adapt to the increasing demands on your body. The workouts are tailored to gradually build your endurance, strength, and confidence on the bike, starting at a very reasonable pace to avoid overwhelming you.
This plan is your first step towards a healthier, fitter you. It’s designed to be manageable yet effective, providing a solid foundation for future cycling endeavors.
Follow this plan, stay consistent, and watch your fitness improve week by week.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
06:39:00 | 02:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:39:00 | 02:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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