Training Plans

A training plan removes guesswork from your riding. Instead of random efforts, you follow a structured progression that builds fitness methodically while managing fatigue and recovery.

Why structure matters

Random riding produces random results. A structured plan alternates hard days with easy days, builds volume progressively, and includes recovery weeks. This stress-and-rest pattern triggers adaptation without overtraining.

Building blocks of a plan

• Base phase (4 to 6 weeks): high volume, low intensity. Builds aerobic foundation.
• Build phase (3 to 4 weeks): increasing intensity. Adds threshold and tempo work.
• Peak phase (1 to 2 weeks): race-specific efforts at reduced volume.
• Recovery week: every 3rd or 4th week, reduce volume by 40 to 50 percent.

Choosing the right plan

Match your plan to available training hours and your primary goal. A cyclist with 6 hours per week needs a different approach than one with 12. Specify whether your target is endurance, climbing, or a specific event.

Be honest about current fitness. Starting a plan above your level leads to accumulated fatigue and eventual burnout. It is better to complete a conservative plan and feel strong than to abandon an ambitious one.