No race on the horizon? No problem.
If you still want to stay fit, make progress, and train with structure – this plan is exactly right for you.
The Cycling Fitness Plan is perfect for anyone who wants to improve their endurance and train consistently, even without a fixed race on the calendar. You’ll receive a personalized training plan tailored to your current fitness level, your schedule, and your individual goals.
Whether you're looking to build a solid base, maintain your form, or simply stay active with purpose – this plan delivers meaningful training stimuli and progress without overload. It's not about preparing you for a short criterium or a long gran fondo, but about improving your fitness in a well-rounded way.
Overview
Your cycling training plan is divided into several progressive phases that systematically guide you toward better overall fitness. Each phase consists of structured weeks of training load and recovery. Every stage has a specific training focus and uses targeted intensities to improve your endurance, strength, efficiency, and resilience.
The plan follows proven principles of training periodization:
Base, Build & Peak – each phase has a clear purpose and builds on the one before it.
Base Phase: Building the Foundation
In this initial phase, the focus is on developing your aerobic endurance and tolerance for training. Through steady, low-intensity rides, you’ll improve your aerobic capacity, cardiovascular system, and metabolic efficiency. At the same time, your muscles, tendons, and joints adapt to the increasing training load – an essential foundation for what's to come.
Complementary elements like short accelerations, cadence drills, technique work, or early low-intensity intervals provide variety, activate your muscles, and gently prepare you for more intense sessions.
Build Phase: Increasing Your Capacity
Now the training becomes more structured and challenging. The focus shifts to improving your VO₂max – your ability to utilize oxygen efficiently. This boosts your endurance performance and overall capacity for physical effort, whether in everyday life or in other sports.
You’ll also develop speed endurance – learning to ride efficiently and in control during longer, sustained efforts. This phase includes longer intervals, mixed intensities, and extended aerobic sessions at slightly higher efforts.
Peak Phase: Building Resilience & Sharpening Fitness
In the final phase, the focus is on building both physical and mental resilience. You’ll become more capable of staying strong, efficient, and focused even under fatigue – a skill that helps not only on the bike but also in your daily life, from long workdays to faster recovery after stress.
Your workouts will become more complex: longer efforts just below threshold, intensity shifts, and extended endurance rides with added challenges. The goal is to push your system – but without overloading it.
Enjoy your personal cycling journey 🚴♀️🚴