A sample week
Cycling training plan
A long ride is earned by the quiet days around it. This week has two steady rides, one ride with short efforts, and a day that is simply off the bike.
- Monday—
Off the bike
No ride. A walk is enough.
- Tuesday90 min
Endurance
Steady pressure you could hold while talking. This is most of cycling fitness.
- Wednesday75 min
Efforts
After a warm-up, six short efforts of about three minutes, with easy spinning between.
- Thursday—
Rest
The long ride is the day after tomorrow. Stay off the bike.
- Friday45 min
Easy spin
Short, light gears, high cadence. Legs only, no fitness to add.
- Saturday180 min
Long ride
The week's long ride. Eat and drink on a schedule, not when you feel empty.
- Sunday—
Rest
Nothing. The week is already done.
This is the shape of a week, not your plan. IronMind builds yours from your goal, your sports and the days you actually have.
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