Cycling plans

Cycling training plans that fit your week

A structured cycling training plan progresses weekly TSS from your FTP and available ride days toward a target event — balancing endurance, tempo, sweet spot, and VO2 work through Base, Build, Peak, and Taper phases.

Most cyclists outgrow random hard group rides when they target a gran fondo, century, or criterium. A periodized plan assigns purpose to every session: easy aerobic volume builds your engine, tempo and sweet spot raise sustainable power, and VO2 intervals sharpen race responses.

Vo2Max generates cycling plans from your FTP, weekly availability, and goal date. The algorithm spaces hard days with recovery, adds a recovery week every 3–4 weeks, and tapers volume before your event so you arrive fresh — not flat from overtraining.

FTP-based zones and TSS targets for every ride
Sweet spot, threshold, and VO2 sessions placed around your schedule
Strava and Intervals.icu sync to track completed load
Base → Build → Peak → Taper automated from your race calendar

Try the generator Start for free

Related training guides

What Is FTP?Beginner Cycling Training Plan Sweet Spot Training Century Ride Training Plan Cycling Training Zones Time Trial Training Plan

Frequently asked questions

How long should a cycling training block be?

Most amateur cyclists need 12–20 weeks for a century or gran fondo, depending on starting fitness. Shorter events like criteriums may need 8–12 weeks of race-specific work on top of a base.

How many hours per week should I ride?

Recreational cyclists often train 5–10 hours per week; competitive amateurs may reach 10–15 hours at peak. Vo2Max scales volume to your available days and target event.

Do I need a power meter for a cycling training plan?

A power meter gives the most precise TSS and zone targets, but heart rate or perceived exertion work for beginners. Vo2Max supports FTP from a test, manual entry, or Strava sync.