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Training plans

Cycling

Bike Endurance

Build steady power for longer, more confident rides

Plan details

Starting point
Comfortable riding continuously for 90 minutes
Duration
12 weeks
Weekly time
About 4-8 hours
Weekly rhythm
3-4 rides

The progression

Four phases. One steady build.

  1. 01

    Weeks 1-4

    Foundation

    Consistent aerobic riding

  2. 02

    Weeks 5-8

    Development

    Sustainable power

  3. 03

    Weeks 9-10

    Peak

    Long-ride confidence

  4. 04

    Weeks 11-12

    Recovery

    Freshness and consolidation

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Development

A build-week rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Sweet-spot intervals

Build sustainable power

3 x 12 min sweet spotBike
WED

Rest day

Recover and make room for the next session

THU

Endurance ride

Keep the effort comfortably aerobic

75 min enduranceBike
FRI

Rest day

Recover and make room for the next session

SAT

Recovery spin

Turn the legs over without adding load

40 min easyBike
SUN

Long steady ride

Practice pacing and fueling

3 hr steadyBike
Two runners overlooking the coast after a training session

Your Bike Endurance plan starts here.

Train with a clear path from your first session to race day.

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