Free cycling training plan.
Structure, not junk miles.
Tempo, sweet spot and long endurance rides built around your week, from base to your gran fondo. It adapts to how you slept and what you actually rode.
Start here
No login · no cardNew to structured training? Start with general fitness
A real week · Gran fondo · Week 5 · Base
What a week looks like.
About 7 hours · adjusts to the days you have
- MONRestRecovery counts too
- TUETempo intervals80 min · 2 × 20 min seated
- WEDEndurance ride40 min · all-day effort
- THUEndurance ride85 min · 85–95 rpm
- FRIRestRecovery counts too
- SATEndurance ride85 min · all-day effort
- SUNLong ride2 h 10 · 3 × 15 min tempo, practise fueling
Built for how cyclists actually train.
Every ride has a job
Endurance, tempo and sweet spot in base, then threshold blocks in the build. Easy days stay easy so the hard ones land.
Straight to your trainer
Every workout downloads as FIT, ZWO, ERG or MRC, ready for your head unit, Zwift or TrainerRoad.
Long rides you can finish
Long rides carry a fueling target, so race day is not the first time you eat on the bike.
Pick your raceChoose the race. The plan counts back from race day.
Course, climate and date go into the plan, so the taper lands on the right weekend.
Browse all race plans →- El Tour de TucsonTucson, AZ · November 21, 2026 · CenturyPlan →
- Levi's GranFondoWindsor, CA · April 24, 2027 · GranPlan →
- GFNY World Championship New York CityFort Lee, NJ · May 16, 2027 · GFNY NYCPlan →
Cycling questions
Do I need a power meter?
No. Sessions are written as effort out of 10 and cadence until you add an FTP. Add one and your targets move to your own training zones.
Can I do the workouts indoors?
Yes. Download any ride as a ZWO or ERG file for Zwift or TrainerRoad, or as FIT for your bike computer.
My event is a century, not a gran fondo. Does that work?
Yes. Pick Gran fondo for any long mass-start ride, or pick your event from the race list and the plan counts back from its date.
