Training library
Endurance Training Guides
Structured articles on periodization, training load, recovery, and sport-specific plans for cycling, running, and triathlon.
Showing 1–24 of 33 guides
Beginner Cycling Training Plan
A 8-week beginner cycling training plan with 3–4 rides per week. Build aerobic fitness, learn training zones, and prepare for your first sportive or century.
Century Ride Training Plan (100 Miles)
Train for a 100-mile century ride with a 12-week plan. Weekly long rides, endurance base, and taper guidance for your first or fastest century.
Gran Fondo Training Plan
Prepare for a gran fondo (80–140 km) with periodized cycling training. Long rides, climbing prep, and pacing strategy for event day.
Sweet Spot Training for Cyclists
Sweet spot training (~88–93% FTP) builds threshold fitness efficiently. Workout examples, weekly dosage, and how to combine with endurance rides.
VO2 Max Intervals for Cycling
VO2 max intervals (106–120% FTP) raise aerobic ceiling. Session formats, recovery ratios, and how to fit VO2 work into a periodized cycling plan.
Cycling Base Training Phase Guide
The cycling base phase builds aerobic fitness with high Zone 2 volume. Duration, weekly structure, and when to transition to build phase training.
Criterium Training Plan — Speed, Surges & Repeatability
8-week criterium training plan with VO2 intervals, sprint repeats, and race-specific surges. Build repeatability for short circuit races.
Time Trial Training Plan — FTP & Sustained Power
10-week time trial training plan to raise FTP and sustained threshold power. Sweet spot, over-unders, and race-pace efforts for 10–40 km TTs.
Indoor Trainer Workouts — Structured Sessions for Zwift & Smart Trainers
Best indoor trainer workouts: sweet spot, VO2 intervals, and endurance rides for structured cycling training when weather or time limits outdoor riding.
How to Train for Cycling While Working Full Time
Train for cycling while working full time with 6-8 structured hours a week. Sample schedules, session placement, and recovery tactics for busy riders.
Best Cycling Workouts When You Only Have 1-2 Hours Daily
The best 60, 75, and 90 minute cycling workouts for busy riders. Sweet spot, threshold, and VO2 sessions that drive real fitness in 1-2 hours a day.
Can I Train for a Century Ride While Working Full Time?
Yes — train for a century while working full time with a 12-week compressed plan, 5-8 weekly hours, one long ride a week, and indoor trainer sessions.
How to Structure Your Week for Cycling Training
How to structure your week for cycling training: five-day and three-day templates, hard day spacing rules, and the 80/20 intensity split explained.
How to Build Cycling Endurance Without Long Weekend Rides
Build cycling endurance without long weekend rides: mid-week endurance blocks, sweet spot sessions, and back-to-back medium rides that fit real life.
Can You Become a Competitive Cyclist With a 9-5 Job?
Yes — age-group racers do it on 6–10 hours per week. How to become a competitive cyclist with a 9-5 job using intensity, consistency, and recovery.
How Many Hours Per Week Should I Train for Cycling?
How many hours per week should you train for cycling? See hour targets by goal — fitness, events, racing, ultra — and find your minimum effective dose.
Is It Possible to Train 20 Hours Per Week as an Amateur?
Yes, amateurs can train 20 hours per week — with schedule control, sleep, and a 2–3 year build. See a real 20-hour cycling week structure and requirements.
Best Weekend Rides for Building Cycling Fitness
The best weekend rides for building cycling fitness: long endurance, tempo and hill sessions, and hard group rides. Durations, purposes, and a sample weekend.
Group Rides vs. Solo Training: Which is Better?
Group rides vs solo training: an honest comparison of fitness precision, motivation, safety, and racecraft — plus the weekly mix that works for most riders.
The 75% Rule in Cycling Training Explained
The 75% rule in cycling training: keep 75% of weekly time below 75% of max heart rate. How it compares to polarized 80/20 and how to apply it to your week.
Should I Hire a Cycling Coach or Use a Training App?
A cycling coach costs $150–400/month but adds accountability and judgment; a training app delivers periodized plans for under $20. Compare both side by side.
Do You Need a Coach to Improve Your Cycling Fitness?
Most cyclists improve without a coach: a structured plan, honest zones, and consistency deliver most of the fitness gains. Here is when coaching adds value.
How Much Does a Cycling Coach Cost?
Cycling coaching typically costs $150–400 per month for full coaching, plan-only services run $50–150, and one-off plan reviews cost $50–200. See all tiers.
How to Choose a Cycling Coach
Choose a cycling coach by checking credentials, sport-specific experience, and communication style — then run a 2–3 month paid trial before you commit.
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