Cycling training plans by goal
Compare plan summaries by goal, level and duration. Read the description to understand the intended focus, then review the full calendar in Glood before starting.
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Base Fitness
Explore base fitness cycling plans
8-Week Base Builder
Beginner · 8 weeks · Goal: Base Fitness
Build your aerobic engine from the ground up. Ideal for riders returning after a break or starting structured training. Focuses on steady endurance with progressive sweet spot work.
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6-Week Base Starter
Beginner · 6 weeks · Goal: Base Fitness
Gentle 6-week introduction to structured training. Four days per week, no intensity until week 5. For new cyclists or riders returning after a long break.
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Couch to 3-Hour Ride
Beginner · 8 weeks · Goal: Base Fitness
Eight-week plan for new riders to build from 60-minute rides to a 3-hour weekend endurance ride. Weekend ride grows progressively from 60 min to 3 hours. Gentle tempo added week 3.
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Weekly Consistency Builder
Beginner · 6 weeks · Goal: Base Fitness
Six-week plan establishing a 4-day-per-week riding routine. Adds a fourth weekday ride and introduces Sweet Spot from week 3. Builds weekly volume by ~10% per week.
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Pedal Stroke & Pedaling Efficiency
Beginner · 4 weeks · Goal: Base Fitness
Four-week skill-focused plan with cadence drills, low-cadence strength work, and single-leg pedaling drills. Duration stays moderate while intensity shifts to neuromuscular coordination.
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12-Week Sweet Spot Base
Intermediate · 12 weeks · Goal: Base Fitness
Three progressive build blocks with recovery weeks at 4, 8, and 12. Sweet spot is the primary driver. Based on the TrainerRoad SSB methodology — one of the most proven 12-week structures in cycling.
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Base Builder Classic
Intermediate · 12 weeks · Goal: Base Fitness
Progressive 12-week base training plan. Establishes aerobic baseline with Zone 2 riding, introduces tempo intervals, peaks at sustained sweet spot volume. Classic periodized structure with recovery weeks at 4, 8, and 12.
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Off-Season Base
Intermediate · 8 weeks · Goal: Base Fitness
Time-efficient 8-week off-season base plan with 4 rides per week. Zone 2 foundation with progressive over-unders and sweet spot blocks. Ideal for maintaining fitness during winter months.
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Sweet Spot Base Hybrids
Intermediate · 6 weeks · Goal: Base Fitness
Compact 6-week sweet spot plan with VO2 max openers. Progressive interval duration from 3x10min to 2x20min. Sweet spot drives aerobic power with reduced volume compared to Zone 2 plans.
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16-Week Full Season Base
Advanced · 16 weeks · Goal: Base Fitness
The complete off-season base plan for serious riders. Four mesocycles with recovery weeks at 4, 8, 12, and 16. Progresses from pure aerobic work to VO2max. Targets a CTL increase of 25–35 points.
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FTP Ceiling Breaker
Advanced · 12 weeks · Goal: Base Fitness
12-week advanced FTP push targeting 4.0+ w/kg through progressive sweet spot, threshold, and VO2max training. Three mesocycles with recovery at weeks 4, 8, and taper at 12.
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Polarized Power Build
Advanced · 10 weeks · Goal: Base Fitness
10-week polarized 80/20 training with alternating VO2max and sweet spot focus. Recovery at weeks 4 and 8, taper at 10. Designed for advanced riders pushing FTP higher.
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Threshold Mastery & Sustained Power
Advanced · 8 weeks · Goal: Base Fitness
8-week threshold-dominant plan. Over-unders and 2x20 minute FTP intervals build sustained power. Recovery at week 4, FTP test at week 8.
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Polarized Base Block
Elite · 12 weeks · Goal: Base Fitness
High-volume elite base plan with polarized training structure. Four mesocycles building VO2max and threshold capacity alongside sustained Z2 endurance volume. Recovery weeks every fourth week. For riders capable of 15+ hours per week, targeting Cat 1–2 racing.
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Aerobic Efficiency & Fat Oxidation
Elite · 8 weeks · Goal: Base Fitness
Eight-week elite fat oxidation plan built around prolonged fasted Z2 rides and progressive Tempo bridge sessions. Trains the body to use fat as primary fuel source at higher intensities. For elite riders optimizing power-to-weight ratio.
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High-Volume Aerobic Block
Elite · 6 weeks · Goal: Base Fitness
Pure aerobic volume block for elite riders. Six weeks of progressive Z2 accumulation building from ~15 hours to ~20 hours per week. One Tempo day included. Recovery week at week 4. Designed for athletes with flexible schedules targeting maximum aerobic development.
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Climbing
Explore climbing training plans
Hill Confidence Builder
Beginner · 6 weeks · Goal: Climbing
Six-week climbing plan for beginners. Short climbing intervals grow from 3 to 10 minutes. Weekend routes add progressively more elevation. Includes low-cadence strength intervals and hill endurance rides.
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Sustained Climb Endurance
Beginner · 8 weeks · Goal: Climbing
Eight-week climbing endurance plan for beginners. Sweet Spot blocks extend from 2x10 min to 3x15 min. Weekend rides add climbs progressively. VO2 Max hill bursts in week 3+.
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Climbing Technique & Pacing
Beginner · 4 weeks · Goal: Climbing
Four-week technique plan targeting seated climbing, standing climbing, and pace management on hills. Each week focuses on a different climbing skill. Ride duration stays steady while sophistication increases.
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4-Week Climbing Focus
Intermediate · 4 weeks · Goal: Climbing
Targeted block for riders who want to conquer mountain routes. Emphasizes sustained power at FTP and VO2max for short punchy climbs. Best used as a standalone block or inside a longer plan.
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Threshold Climber
Intermediate · 10 weeks · Goal: Climbing
10-week climbing-focused plan building sweet spot volume into sustained threshold power. Features over-under intervals for climbing attacks and deloading at weeks 6 and 10. Targets sustained power-to-weight gains on graded terrain.
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Climbing Endurance
Intermediate · 8 weeks · Goal: Climbing
8-week endurance-focused climbing plan with weekend-long rides. Builds sustained tempo capacity for long ascents with progressive climb duration. Weekend-focused schedule with 4 rides per week.
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Hill Attack & Punch
Intermediate · 6 weeks · Goal: Climbing
6-week plan for short, steep climbing efforts. VO2 max intervals and neuromuscular capacity build the ability to punch above threshold for short climbs. Ideal for punchy hill climb events.
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8-Week Climbing Power
Advanced · 8 weeks · Goal: Climbing
Serious 8-week climbing block for advanced riders. Builds sustained climb power through threshold progression, VO2max work, and neuromuscular openers for punchy climbs. Recovery week at 4.
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Mountain Summit Builder
Advanced · 12 weeks · Goal: Climbing
12-week climbing mastery for advanced riders. Three phases: muscular endurance, threshold climbing, and VO2max on steep gradients. Recovery at weeks 4, 8.
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High-Altitude Peak Prep
Advanced · 10 weeks · Goal: Climbing
10-week summit preparation plan with sustained threshold climbs and repeated climb attacks. Recovery at weeks 4 and 8, taper for target summit event.
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Steep Gradient Specialist
Advanced · 8 weeks · Goal: Climbing
8-week steep gradient mastery. Build muscular strength on 8-15% grades with low-cadence work and sustained threshold on steep grades. Recovery week 4.
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Sustained Climb Power
Elite · 10 weeks · Goal: Climbing
Ten-week elite climbing plan focused on sustained threshold power for long ascents. Progresses from threshold repeats to over-under complexity, peaking with race-pace climb simulation. For riders targeting HC-category climbs and mountain stages.
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Repeated Climb Attacks
Elite · 8 weeks · Goal: Climbing
Eight-week elite climbing plan for repeated assault efforts. Back-to-back VO2max climbing intervals, over-under climbs, and Z2 rides with embedded surge training. Designed for riders who face multiple categorized climbs in a single event.
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Low-Cadence Climbing Strength
Elite · 6 weeks · Goal: Climbing
Six-week elite-specific climbing strength plan using torque development at 50-60 RPM. Builds muscle recruitment patterns for steep gradient climbing and seated climbing torque. Includes standing start power work for punchy attacks.
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Endurance
Explore endurance cycling plans
Endurance Kickstart
Beginner · 4 weeks · Goal: Endurance
A four-week entry point into pure aerobic training — no structured intensity, just steady Zone 2 riding. Weekly volume builds from roughly 3 to 4 hours, with the Saturday long ride growing from 60 to 75 minutes. Week 4 backs off to an easier, lower-volume week rather than building further. Best as a reset after time off the bike or a gentle first taste of structured endurance work — not a complete base-building program on its own.
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Endurance Foundation
Beginner · 6 weeks · Goal: Endurance
Six weeks of progressive aerobic volume for beginners building real Zone 2 endurance. Weekly time builds from roughly 3 to 4.5 hours, with the Saturday long ride extending from 60 to 90 minutes. Recovery week lands at week 4; weeks 5–6 push for a second, shorter gain without a second recovery week, with one light tempo touch introduced late to keep the legs sharp. Suits riders who completed a kickstart block and want a fuller foundation before adding structured intensity.
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Endurance Builder
Beginner · 8 weeks · Goal: Endurance
Eight weeks across two chained mesocycles of aerobic volume building. Weekly time climbs from roughly 3 to 5 hours, with the Saturday long ride growing from 60 to 100 minutes. Recovery weeks land at week 4 and week 8 — the second doubling as the block's close. Light tempo touches enter in week 6 and become more regular through week 8, adding just enough stimulus without disrupting the aerobic focus. For riders ready to commit two months to building a genuine endurance base.
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Endurance Block
Beginner · 10 weeks · Goal: Endurance
A ten-week endurance block following the same recovery/taper rhythm as the Gran Fondo prep plans, but built purely around aerobic volume rather than an event date. Weekly time builds from roughly 3 to 5.5 hours, with the Saturday long ride extending from 60 to 110 minutes. Recovery weeks fall at week 4 and week 8, with a wind-down in week 10 to consolidate the gains rather than chase one more peak. Tempo touches appear from week 6 onward. For beginners ready for a sustained, multi-month aerobic commitment.
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Full Base Phase
Beginner · 12 weeks · Goal: Endurance
The fullest expression of pure aerobic base-building at Beginner level — three chained four-week mesocycles totaling twelve weeks. Weekly time builds from roughly 3 to 6 hours, with the Saturday long ride extending from 60 to 120 minutes. Recovery weeks land at week 4 and week 8, with a deload/taper in week 12 to close the block. Light tempo touches recur through each build phase from week 6 onward to keep the legs from going stale. For riders with the time and consistency to commit a full off-season to aerobic development before layering in structured intensity.
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Endurance Kickstart
Intermediate · 4 weeks · Goal: Endurance
A four-week entry point into structured aerobic training for intermediate riders who aren't building from zero. Weekly volume builds from roughly 6 to 7 hours, with the Saturday long ride growing from 90 minutes to 2 hours. Mostly Zone 2 work, with a tempo or sweet-spot day appearing once or twice across the block rather than every week. Week 4 backs off to an easier, lower-volume week rather than building further. Best as a reset or a short block between bigger commitments — not a complete base-building program on its own.
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Endurance Foundation
Intermediate · 6 weeks · Goal: Endurance
Six weeks of progressive aerobic volume for intermediate riders who need more than pure Zone 2 to keep adapting. Weekly time builds from roughly 6 to 7.5 hours, with the Saturday long ride extending from 90 minutes to 2.25 hours. A weekly tempo or sweet-spot day is established by week 3 and carries through the rest of the block. Recovery week lands at week 4; weeks 5–6 push for a second, shorter gain without a second recovery week. Suits riders who completed a kickstart block and want a fuller foundation.
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Endurance Builder
Intermediate · 8 weeks · Goal: Endurance
Eight weeks across two chained mesocycles of aerobic volume building, with a consistent weekly tempo or sweet-spot day from early in the block to keep generating stimulus. Weekly time climbs from roughly 6 to 8.5 hours, with the Saturday long ride growing from 90 minutes to 2.5 hours. Recovery weeks land at week 4 and week 8 — the second doubling as the block's close. For riders ready to commit two months to building a genuine endurance base without losing sharpness.
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Endurance Block
Intermediate · 10 weeks · Goal: Endurance
A ten-week endurance block following the same recovery/taper rhythm as the Gran Fondo prep plans, built around aerobic volume with a consistent weekly tempo or sweet-spot day throughout. Weekly time builds from roughly 6 to 9 hours, with the Saturday long ride extending from 90 minutes to 3 hours. An occasional light threshold touch appears in the back half to keep top-end sharp. Recovery weeks fall at week 4 and week 8, with a wind-down in week 10 to consolidate the gains. For intermediate riders ready for a sustained, multi-month aerobic commitment.
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Full Base Phase
Intermediate · 12 weeks · Goal: Endurance
The fullest expression of aerobic base-building at Intermediate level — three chained four-week mesocycles totaling twelve weeks. Weekly time builds from roughly 6 to 10 hours, with the Saturday long ride extending from 90 minutes to 3.5 hours. A consistent weekly tempo or sweet-spot day runs throughout, with light threshold work introduced in the final 2–3 weeks to sharpen top-end fitness. Recovery weeks land at week 4 and week 8, with a deload/taper in week 12 to close the block. For riders with the time and consistency to commit a full off-season to aerobic development.
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Endurance Kickstart
Advanced · 4 weeks · Goal: Endurance
4-week single-mesocycle introduction to the Endurance goal at Advanced level. Builds from 10 to a peak of 11.5 hours across weeks 1-3, long ride from 2 to 3 hours, then a full recovery week. A reset or entry point — one textbook mesocycle, not a complete base-building promise.
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Endurance Foundation
Advanced · 6 weeks · Goal: Endurance
6-week extended single-mesocycle Endurance block at Advanced level — the upper edge of the standard 3-6 week mesocycle, matching the recovery placement already used in the existing Elite 6-week aerobic plan. Builds from 10 to a peak of 12 hours, long ride from 2 to 3.5 hours. Recovery only at week 4; weeks 5-6 are a short second push with no second recovery week.
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Endurance Builder
Advanced · 8 weeks · Goal: Endurance
8-week Endurance block at Advanced level — two chained mesocycles. Builds from 10 to a peak of 13 hours across weeks 5-7, long ride from 2 to 4 hours. A weekly tempo touch is introduced in the second mesocycle to make efficient use of the added volume. Recovery at week 4 and week 8, the latter doubling as the block's close.
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Endurance Block
Advanced · 10 weeks · Goal: Endurance
10-week Endurance block at Advanced level, following the same recovery cadence already used in the existing 10-week Gran Fondo plan — recovery at weeks 4 and 8, taper at week 10. Builds from 10 to a peak of 14 hours across weeks 5-7, long ride from 2 to 4.5 hours, with a brief threshold touch introduced in week 7. Week 9 re-engages before the week 10 wind-down.
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Full Base Phase
Advanced · 12 weeks · Goal: Endurance
12-week full base-phase Endurance block at Advanced level — three chained mesocycles, matching Friel's recommended minimum base-phase length. Builds from 10 to a peak of 15 hours across weeks 9-11, long ride from 2 to 5 hours, with sweet spot and brief threshold touches woven in increasingly through the back two-thirds. Recovery at weeks 4 and 8, deload/taper at week 12. The fullest expression of this goal at Advanced level.
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Endurance Kickstart
Elite · 4 weeks · Goal: Endurance
4-week single-mesocycle introduction to the Endurance goal at Elite level. Builds from 15 to a peak of 16.5 hours across weeks 1-3, long ride from 2.5 to 4 hours, then a full recovery week. An entry point or reset between blocks — one textbook mesocycle, not a complete base-building promise.
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Endurance Foundation
Elite · 6 weeks · Goal: Endurance
6-week extended single-mesocycle Endurance block at Elite level — the upper edge of the standard 3-6 week mesocycle, matching the recovery placement already used in the existing Elite 6-week aerobic baseFitness plan. Builds from 15 to a peak of 17 hours, long ride from 2.5 to 4.5 hours. Recovery only at week 4; weeks 5-6 are a short second push with no second recovery week.
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Endurance Builder
Elite · 8 weeks · Goal: Endurance
8-week Endurance block at Elite level — two chained mesocycles. Builds from 15 to a peak of 18.5 hours across weeks 5-7, long ride from 2.5 to 5 hours. A weekly tempo day is added in the second mesocycle to make efficient use of the higher volume. Recovery at week 4 and week 8, the latter doubling as the block's close.
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Endurance Block
Elite · 10 weeks · Goal: Endurance
10-week Endurance block at Elite level, following the same recovery cadence already used in the existing 10-week Gran Fondo plan — recovery at weeks 4 and 8, taper at week 10. Builds from 15 to a peak of 19 hours across weeks 5-7, long ride from 2.5 to 5.5 hours, with a threshold touch introduced in week 7. Week 9 re-engages before the week 10 wind-down.
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Full Base Phase
Elite · 12 weeks · Goal: Endurance
12-week full base-phase Endurance block at Elite level — three chained mesocycles, matching Friel's recommended minimum base-phase length and the volume WorldTour riders average in their own off-season base periods. Builds from 15 to a peak of 20+ hours across weeks 9-11, long ride from 2.5 to 6 hours. From week 9, Saturday and Sunday become back-to-back long rides rather than one isolated long day — mirroring how training camps structure accumulated fatigue at this level. Recovery at weeks 4 and 8, deload/taper at week 12. The fullest expression of this goal at Elite level.
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Gran Fondo
Explore gran fondo and century training plans
16-Week Century Prep
Beginner · 16 weeks · Goal: Gran Fondo
16-week preparation for a first 100-mile or 160km event. Prioritises volume over intensity. The Saturday long ride grows progressively from 90 minutes to 4 hours by week 14.
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First 100K Gran Fondo
Beginner · 12 weeks · Goal: Gran Fondo
Twelve-week preparation for a first 100 km gran fondo. Weekend ride builds progressively from 60 min to 100 km. Sweet Spot introduced week 5. Nutrition practice built into weekend rides.
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Hilly Gran Fondo Preparation
Beginner · 10 weeks · Goal: Gran Fondo
Ten-week plan combining mileage building with climbing-specific work for a Gran Fondo with 1,500m+ elevation. Low-cadence climbing intervals and Sweet Spot endurance support progressively longer hilly weekend rides.
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Nutrition & Pacing Practice
Beginner · 6 weeks · Goal: Gran Fondo
Six-week plan focused on nutrition strategy and pacing discipline for long-distance rides. Progressive practice of eating timing, product testing, and negative split pacing. Primary progression is in nutrition habits, not intensity.
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12-Week Gran Fondo Prep
Intermediate · 12 weeks · Goal: Gran Fondo
Systematic preparation for a gran fondo or century ride. Builds aerobic base, threshold power, and climbing strength over 12 weeks with built-in recovery weeks and a final taper.
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Century Build
Intermediate · 12 weeks · Goal: Gran Fondo
12-week progressive plan for completing a 100-mile century ride. Long rides build from 2 to 5.5+ hours with nutrition practice, sweet spot endurance segments, and back-to-back long ride simulation for event readiness.
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Mountain Fondo
Intermediate · 10 weeks · Goal: Gran Fondo
10-week mountain-focused gran fondo plan. Combines sustained sweet spot with progressive climbing volume. Target elevation milestones build from 1000m to 2000m+ elevation simulation. Prepares rider for hilly fondo events.
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Speed Fondo
Intermediate · 8 weeks · Goal: Gran Fondo
8-week plan for timed, fast gran fondo events. Threshold and tempo drive race pace fitness. Includes race pace simulation and full-distance rehearsal at 80% effort. Targets competitive fondo performance, not just completion.
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Fondo Distance & Power Build
Advanced · 12 weeks · Goal: Gran Fondo
12-week gran fondo prep with progressive long rides from 3 to 5 hours. Threshold, SS climbing, and nutrition practice. Fondo at week 12.
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Fondo Climbing Endurance
Advanced · 10 weeks · Goal: Gran Fondo
10-week climbing endurance for fondos with 2000m+ elevation. Progressive long rides from 3 to 4.5 hours with climbing-specific intensity. Every 3rd week recovery.
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Epic Fondo Simulation & Race Strategy
Advanced · 8 weeks · Goal: Gran Fondo
8-week fondo-specific plan with full 5-6 hour simulations. Race pacing, nutrition strategy, and climbing practice. Taper and fondo at week 8.
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20-Week Grand Tour Prep
Elite · 20 weeks · Goal: Gran Fondo
The most comprehensive plan in the library. Designed for elite riders targeting multi-day events. Five phases: aerobic volume → threshold → climbing power → stage simulation → taper. Seven-day training weeks with structured recovery. Peak CTL 90–110+.
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Ultra-Distance Gran Fondo Peak
Elite · 16 weeks · Goal: Gran Fondo
Sixteen-week elite gran fondo plan for competitive placings at 120-200km events. Four phases: aerobic volume build, fatigue-state race-pace efforts, mock fondo simulations, and final taper. Long rides reach 6 hours. For elite riders targeting podium at major fondos.
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Fondo Climbing Focus
Elite · 12 weeks · Goal: Gran Fondo
Twelve-week elite gran fondo plan with emphasis on climbing performance. Sustained threshold climbing, VO2max climb repeats, and Z2 rides with climb surges. Peak volume includes full-length climb simulations. For fondos with 2,000m+ elevation gain.
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Fondo Pace & Nutrition Mastery
Elite · 10 weeks · Goal: Gran Fondo
Ten-week elite gran fondo plan focused on sustained race-pace execution and nutrition test. Progressive extension of race-pace blocks from 2x20 min to 90 min continuous. Each ride includes fueling strategy testing. For elite riders optimizing sub-5-hour fondo performance.
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Lose Weight
Explore weight loss cycling plans
4-Week Weight Loss Kickstart
Beginner · 4 weeks · Goal: Lose Weight
Four-week habit-building plan for riders who want to ride more consistently and lose weight. Prioritises showing up over intensity. Three to four days per week, gentle progression.
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Fat-Burning Base Miles
Beginner · 12 weeks · Goal: Lose Weight
Twelve-week Zone 2 endurance plan for weight loss. All rides at fat-burning intensity with optional fasted rides. Longest ride builds from 60 min to 2.5 hours. Recovery weeks every 4th week at ~10% volume reduction.
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Consistent Calorie Burner
Beginner · 8 weeks · Goal: Lose Weight
Eight-week high-frequency weight loss plan at 5 rides per week. Four easy Zone 2 rides plus one tempo interval day. Weekly hours grow from 3 to 6. Tempo added week 3 for sustained calorie burn.
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Fat Burn & Ride Volume
Intermediate · 12 weeks · Goal: Lose Weight
12-week Zone 2 volume plan optimized for fat burn and body composition. Emphasizes high calorie burn through long endurance rides with fasted segments. Progressive overload with recovery weeks at 4 and 10.
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Metabolic Zone Training
Intermediate · 8 weeks · Goal: Lose Weight
8-week metabolic optimization plan combining tempo intervals with HIIT sprints for post-exercise calorie burn. Progressive metabolic stress through combined tempo-plus-sprints sessions. 4 rides per week.
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Time-Efficient Fat Burn
Intermediate · 6 weeks · Goal: Lose Weight
6-week high-intensity plan for busy schedules. Tabata and VO2 max micro-sessions on weekdays, longer Zone 2 rides on weekends. Maximum metabolic stimulus in minimum time — 4 rides per week, 4-7 hours total.
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Body Composition Optimizer
Advanced · 12 weeks · Goal: Lose Weight
12-week body composition plan with strategic low-fuel training. Threshold and VO2max at full fuel, Zone 2 rides for fat adaptation. FTP test at week 12.
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Fat-Adaptation Cycling Protocol
Advanced · 8 weeks · Goal: Lose Weight
8-week fat-adaptation plan with fasted Zone 2 rides progressing to 90 minutes while quality sessions remain fueled. W/kg test at week 8.
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Sustainable Power-to-Weight Transformation
Advanced · 16 weeks · Goal: Lose Weight
16-week three-phase plan: cut, recomp, peak. Balances calorie deficit with quality training to optimize W/kg ratio while protecting power output.
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High-Volume Fat Oxidation
Elite · 12 weeks · Goal: Lose Weight
Twelve-week elite fat oxidation plan built around high-volume Z2 riding with mixed intensity sessions. Six rides per week with progressive volume from 10 to 20+ hours. VO2max and Tempo sessions preserve FTP while fasted Z2 rides maximize fat utilization.
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Polarized Intermittent Fasting
Elite · 8 weeks · Goal: Lose Weight
Eight-week elite weight-loss plan using polarized training with fasting protocol. Two fasted Z2 rides per week plus quality VO2max or Tempo session. Five rides, two rest days. For elite riders optimizing body composition while maintaining power output.
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Metabolic Flexibility Block
Elite · 6 weeks · Goal: Lose Weight
Six-week elite metabolic flexibility plan alternating fasted and fueled training days. Trains the body to efficiently switch between fat and carbohydrate oxidation based on effort. Includes fasted Sweet Spot work and full-day fasted long rides. For weight-category targeting.
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Maintain
Explore cycling plans to maintain fitness
6-Week Recovery Block
Beginner · 6 weeks · Goal: Maintain
Structured recovery for riders coming off a hard season, illness, or burnout. Starts very easy and gradually reintroduces volume and light intensity. Preserves fitness while restoring freshness.
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Active Recovery & Mobility on the Bike
Beginner · 4 weeks · Goal: Maintain
Four-week gentle movement plan for riders focused on consistency, joint health, and mental refresh. All easy Zone 1-2 rides with occasional high cadence spins and gentle hill rolls. Pairs well with Plan 1 or 2.
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Minimum Effective Dose
Beginner · 6 weeks · Goal: Maintain
Six-week plan to hold FTP with as little as 2 rides per week. Alternates 2x15 min threshold intervals with 6x VO2 Max efforts on the quality day. Supported by 60 min Zone 2 endurance ride. Designed for busy periods.
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Off-Season Keep Riding
Beginner · 8 weeks · Goal: Maintain
Eight-week flexible off-season plan with 3 rides per week. Mixes indoor fun rides, scenic outdoor endurance, and casual group rides. Lower specificity, higher enjoyment to stay active and avoid detraining.
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Busy Schedule Saver
Beginner · 4 weeks · Goal: Maintain
Four-week plan for maximum fitness retention in minimum time. 2-3 rides per week, 30-45 min each. Tabata micro-intervals maintain VO2 Max, while Sweet Spot sessions preserve threshold. One longer ride per week when schedule permits.
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Off-Season Maintenance
Intermediate · 6 weeks · Goal: Maintain
6-week off-season maintenance with only 3 rides per week. Preserves key intensity through sweet spot and VO2 max openers while reducing total volume by 40-50%. Ideal transition after a peak event.
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Busy Week Maintenance
Intermediate · 4 weeks · Goal: Maintain
4-week maintenance for busy periods — 3 rides of 45-60 minutes each, plus a longer weekend ride. Keeps threshold, VO2 max, and sweet spot stimulus at minimum effective dose. 2.5-3.5 hours per week total.
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Active Recovery & Cross-Training
Intermediate · 4 weeks · Goal: Maintain
4-week active recovery plan with 2 bike rides plus cross-training sessions per week. Zone 2 cycling with pedaling drills, supplemented by strength training and yoga/mobility work. Light intensity reintroduced in weeks 3-4.
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Off-Season Maintenance Block
Advanced · 8 weeks · Goal: Maintain
8-week off-season minimum effective dose. Quality sessions at peak intensity, reduced volume. Recovery at week 4, assessment at week 8.
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In-Season Performance Maintenance
Advanced · 12 weeks · Goal: Maintain
12-week in-season maintenance aligned with event calendar. Quality sessions replaceable by races. Recovery weeks at 4 and 8, re-test at 12.
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Busy Life Minimum Effective Dose
Advanced · 6 weeks · Goal: Maintain
6-week minimum effective dose for busy weeks. Two 45-60 minute quality sessions per week are sufficient to maintain VO2max and FTP. Recovery at week 4.
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Minimum Effective Dose
Elite · 8 weeks · Goal: Maintain
Eight-week elite maintenance plan on minimal time investment. Four quality rides per week: endurance Z2, VO2max, threshold, and easy spin. Designed to hold 90-95% of peak FTP on ~4 hours per week. For elite riders in busy periods or between competitive blocks.
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Off-Season Engine Keeper
Elite · 10 weeks · Goal: Maintain
Ten-week elite off-season maintenance plan. Five rides per week with progressive quality check: VO2max, Tempo, and Threshold sessions distributed across steady Z2 volume. Gradual rebuild signal in final weeks. Maintains 85-90% of peak fitness.
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Time-Crunched Elite
Elite · 6 weeks · Goal: Maintain
Six-week elite maintenance plan for maximum time efficiency. Three rides per week: VO2max, threshold, and endurance. Maximum ~4 hours per week. High-intensity sessions preserve FTP and aerobic power despite minimal training time. For elite riders during peak work or travel periods.
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Race Prep
Explore cycling race preparation plans
First Race Ready
Beginner · 8 weeks · Goal: Race Prep
Eight-week preparation for a first cycling race. VO2 Max intervals progress from 1-min to 3-min efforts. Threshold work builds from 2x10 min to 3x10 min. Week 7 adds race-specific over-under intervals. Week 8 tapers for race day.
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Group Ride Confidence
Beginner · 6 weeks · Goal: Race Prep
Six-week plan to build pack-riding skills through structured surge work. Acceleration drills and surge-and-recover intervals prepare for group ride dynamics. Weekly group ride participation progresses from easy social to moderated pace.
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Threshold & Punch Builder
Beginner · 4 weeks · Goal: Race Prep
Four-week focused plan to raise FTP tolerance and add punch for short sharp efforts. Threshold repeats build from 3x8 min to 2x15 min. VO2 Max punches progress from 10x30s to 6x1 min. Short, intense format ideal between training blocks or pre-race.
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6-Week FTP Builder
Intermediate · 6 weeks · Goal: Race Prep
Six-week FTP improvement block. Sweet spot provides the foundation; threshold is the target. Week 5 adds VO2max to push the ceiling. Designed to raise FTP 5–10% in 6 weeks.
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Criterium Ready
Intermediate · 10 weeks · Goal: Race Prep
10-week criterium race preparation plan. Progressive VO2 max to anaerobic capacity to repeatability sets. Short hard surges simulate crit demands. Peak repeatability targets 6 sets of 3x 1-minute hard efforts. Race week taper included.
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Road Race Fitness
Intermediate · 12 weeks · Goal: Race Prep
12-week road race preparation plan. Two-phase structure: sweet spot and threshold build (weeks 1-4), VO2 max and over-under peak (weeks 6-9). Combined threshold-plus-VO2 sessions and race simulation in week 10.
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Time Trial Focus
Intermediate · 8 weeks · Goal: Race Prep
8-week time trial preparation plan. Threshold intervals at TT pace in aero position drive sustained power capacity. Half-distance and full-distance TT rehearsals. Taper into event week with short TT pace shakeout.
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8-Week Threshold Power
Advanced · 8 weeks · Goal: Race Prep
High-intensity race preparation. Threshold and VO2max are the primary drivers with recovery weeks at 3 and 6. Week 7 peaks with intervals. Week 8 tapers for a target event.
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Criterium & Circuit Race Peak
Advanced · 10 weeks · Goal: Race Prep
10-week crit-specific plan with VO2max repeatability, micro-intervals, and race-pace surges. Sharp peaking with recovery weeks at 4 and 8.
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Road Race Endurance & Attacks
Advanced · 12 weeks · Goal: Race Prep
12-week road race training with sustained breakaway efforts, repeated attacks, and race-simulation surges during long rides. Peak at week 7, race at week 12.
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Time Trial & Individual Effort Specialist
Advanced · 8 weeks · Goal: Race Prep
8-week TT training with extended threshold intervals, pacing practice, and full TT simulations. Taper and race at week 8.
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12-Week VO2max Peak
Elite · 12 weeks · Goal: Race Prep
Elite-level aerobic capacity plan. Built on a sweet spot foundation with progressive VO2max overload. Designed for riders targeting stage races, criteriums, or climbing-heavy events. Two recovery weeks and a final taper.
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10-Week Race Prep
Elite · 10 weeks · Goal: Race Prep
Elite road racing preparation combining threshold, VO2max, and neuromuscular work for complete race readiness. Targets criterium and road race performance with surge tolerance, tactical power, and sprint sharpness.
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Peak Race Block
Elite · 14 weeks · Goal: Race Prep
Fourteen-week elite A-race preparation with four distinct phases: base sharpening, race specificity, peak performance, and sharp taper. Combines VO2max intervals, threshold repeats, neuromuscular sprints, and race simulation rides. For Cat 1 / Pro riders targeting a single A-priority event.
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Crit Racing Focus
Elite · 10 weeks · Goal: Race Prep
Ten-week elite criterium racing plan built around sprint repeatability and anaerobic capacity. Heavy neuromuscular work with progressive intensity, race simulation sessions, and final taper. For riders targeting crit series and omnium events.
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Time Trial Specialization
Elite · 8 weeks · Goal: Race Prep
Eight-week elite TT plan focused on sustained threshold power and aerodynamic pacing. Progressive extension of TTP intervals from 2x15 min to full-distance rehearsal. Includes TT position practice and aero pacing drills. For riders targeting individual and team time trials.
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Choose a plan you can sustain
Read how to choose and follow a training plan in Glood for your current level and available time.