If you're keen to start cycling for fitness but don't know where to start, we're here to help with our eight-week expert training plan.
The plan itself is broken down into manageable 30-minute workouts. You'll aim to complete four sessions a week - one on an outdoor bike and three on a stationary bike. For the latter you'll need to head to your local gym, or - if you're serious about getting into cycling fitness - consider investing in a machine for home use. We've picked the best exercise bikes to get you started.
World events such as the Tour de France and the Olympics have prompted many of us to start pedaling for fitness. And for good reason: the benefits of cycling are endless, from increasing body strength to improving co-ordination, plus as a low-impact exercise it's easy on your joints.
We've enlisted Ironman triathlete Claire Donald to devise this plan; having previously cycled the length of New Zealand, she knows a thing or two about getting fit on two wheels!
Cycling fitness plan explained
The plan is based around Rate of Perceived endurance (RPE) to ensure you’re working hard enough, but also at a pace that suits your fitness levels. RPE is simply how hard you are cycling in relation to your own ability. It is rated from one to 10, with 10 being maximum exertion. Or to put it more simply…
- Easy = 3-4
- Steady = 5
- Brisk = 6
- Hard = 7
- Very hard = 8-9
- Max = 10
Each of the four sessions also has a different aim:
- Speed enduro: Maintain high intensity for one to five minutes so you can cycle faster for longer.
- HIIT: Be able to cycle for periods of 30 to 60 seconds at very high intensity to improve fitness levels fast.
- Enduro: Maintain lower intensity for five minutes and more so you can cycle for longer periods of time on steeper terrain.
- Stamina: Cycle for longer and take on new challenges outdoors.
If you’re a beginner, repeat each week until you feel ready to move on to the next. If you have a higher fitness level, squeeze in an extra weekend session by saddling up on Saturday and Sunday, too.
Don't have access to an exercise bike? No problem - you can try the same 30-minute training session on a cycle path or a safe and quiet stretch of road.
And if you do have access to an exercise bike at home but not an outdoor one, you can do the outdoor sessions indoors – just turn the resistance up to simulate hills!
Our eight-week cycling fitness training plan
Ready to get pedaling? Here's a detailed breakdown of the eight-week cycling fitness plan, with instructions on what to do for each of the four weekly sessions.
Week 1
Goal = intro to bike, cadence (pedaling rate) and training sessions
Monday
- Cycle RPE 3 for 9 mins
- Take a 1 min break
- Repeat x 3
Wednesday (exercise bike) - HIIT session
- Cycle RPE 3 for 10 mins
- Cycle RPE 6 for 30 secs and RPE 3 for 1 min; repeat x 6
- Cycle RPE 3 for 11 mins
Friday (exercise bike) - enduro session
- Cycle RPE 3 for 10 mins
- Cycle RPE 5 for 4 mins and RPE 3 for 3 mins; repeat x 2
- Cycle RPE 3 for 6 mins
Weekend (outdoor bike) - stamina session
- Cycle RPE 3-4 for 30 mins
- Stick to quiet roads and practice signaling
Week 2
Goal = adjust to different intensities and smooth pedal stroke
Monday
- Cycle RPE 3 for 10 mins
- Cycle RPE 5 for 4 mins and RPE 3 for 2 mins; repeat x 2
- Cycle RPE 3 for 8 mins
Wednesday (exercise bike) - HIIT session
- Cycle RPE 3 for 10 mins
- Cycle RPE 6 for 30 secs and RPE 3 for 1 min; repeat x 7
- Cycle RPE 3 for 9 mins 30 secs
Friday (exercise bike) - enduro session
- Cycle RPE 3 for 11 mins
- Cycle RPE 5 for 9 mins
- Cycle RPE 3 for 10 mins
Weekend (outdoor bike) - stamina session
- Cycle RPE 4 for 30 mins
- Choose an undulating route to increase stamina and strength
Week 3
Goal = increase cadence and gear selection
Monday
- Cycle RPE 3 for 10 mins
- Cycle RPE 5 for 4 mins and RPE 3 for 2 mins; repeat x 2
- Cycle RPE 3 for 8 mins
Wednesday (exercise bike) - HIIT session
- Cycle RPE 3 for 9 mins
- Cycle RPE 6 for 30 secs and RPE 3 for 1 min; repeat x 8
- Cycle RPE 3 for 9 mins
Friday (exercise bike) - enduro session
- Cycle RPE 3 for 10 mins
- Cycle RPE 5 for 11 mins
- Cycle RPE 3 for 9 mins
Weekend (outdoor bike) - stamina session
- Cycle RPE 3-6 for 30 mins
- Choose a hilly route! Work harder on the uphill sections and enjoy the recovery on the way down
Week 4
Goal = recovery and adaptation, bike handling skills
Monday
- Cycle RPE 3 for 10 mins
- Cycle RPE 5 for 3 mins and RPE 3 for 2 mins; repeat x 2
- Cycle RPE 3 for 10 mins
Wednesday (exercise bike) - HIIT session
- Cycle RPE 3 for 10 mins
- Cycle RPE 5 for 3 mins and RPE 3 for 2 mins; repeat x 2
- Cycle RPE 3 for 10 mins
Friday (exercise bike) - enduro session
- Cycle RPE 3 for 12 mins
- Cycle RPE 5 for 8 mins
- Cycle RPE 3 for 10 mins
Weekend (outdoor bike) - stamina session
- Cycle RPE 3 for 30 mins
- Work on stopping and starting smoothly at lights and junctions
Week 5
Goal = increase intensity and cadence
Monday
- Cycle RPE 3 for 10 mins
- Cycle RPE 5 for 3 mins and RPE 3 for 1 min; repeat x 3
- Cycle RPE 3 for 6 mins
Wednesday (exercise bike) - HIIT session
- Cycle RPE 3 for 11 mins
- Cycle RPE 7 for 30 secs and RPE 3 for 1 min; repeat x 6
- Cycle RPE 3 for 10 mins
Friday (exercise bike) - enduro session
- Cycle RPE 3 for 8 mins
- Cycle RPE 5 for 14 mins
- Cycle RPE 3 for 8 mins
Weekend (outdoor bike) - stamina session
- Cycle RPE 4-6 for 30 mins
- Find long stretches of quiet roads and take pace up to ‘brisk’ when you can
Week 6
Goal = build more strength and learn to ‘feel’ for gears
Monday
- Cycle RPE 3 for 8 mins
- Cycle RPE 5 for 3 mins and RPE 3 for 1 min; repeat x 4
- Cycle RPE 3 for 6 mins
Wednesday (exercise bike) - HIIT session
- Cycle RPE 4 for 10 mins
- Cycle RPE 7 for 30 secs and RPE 4 for 1 min; repeat x 7
- Cycle RPE 4 for 9 mins 30 secs
Friday (exercise bike) - enduro session
- Cycle RPE 3 for 8 mins
- Cycle RPE 5 for 17 mins
- Cycle RPE 3 for 5 mins
Weekend (outdoor bike) - stamina session
- Cycle RPE 5 for 30 mins
- Try to keep pace up on this ride
Week 7
Goal = increase intensity and hill-climbing technique
Monday
- Cycle RPE 3 for 5 mins
- Cycle RPE 5 for 3 mins and RPE 3 for 1 min; repeat x 5
- Cycle RPE 3 for 5 mins
Wednesday (exercise bike) - HIIT session
- Cycle RPE 3 for 10 mins
- Cycle RPE 7 for 30 secs and RPE 3 for 1 min; repeat x 8
- Cycle RPE 3 for 7 mins 30 secs
Friday (exercise bike) - enduro session
- Cycle RPE 3 for 5 mins
- Cycle RPE 5 for 20 mins
- Cycle RPE 3 for 5 mins
Weekend (outdoor bike) - stamina session
- Cycle RPE 5 for 30 mins
- Pick a hilly route and try to keep pace up on inclines
Week 8
Goal = Recovery
Monday
- Cycle RPE 3 for 9 mins
- Cycle RPE 5 for 3 mins and RPE 3 for 1 min; repeat x 3
- Cycle RPE 3 for 9 mins
Wednesday (exercise bike) - HIIT session
- Cycle RPE 3 for 11 mins
- Cycle RPE 7 for 30 secs and RPE 3 for 1 min; repeat x 5
- Cycle RPE 3 for 10 mins
Friday (exercise bike) - enduro session
- Cycle RPE 3 for 10 mins
- Cycle RPE 3-4 for 10 mins
- Cycle RPE 3 for 10 mins
Weekend (outdoor bike) - stamina session
- Cycle RPE 3-4 for 30 mins
- Find a picturesque route – and enjoy!
Claire's 6 top cycling fitness tips
- Resist bouncing around in the saddle – keep your core engaged and your upper body stable.
- Keep pedal stroke smooth throughout its rotation and select the correct gears to help maintain an even cadence on the hills.
- Don’t hate hills, as they’re great for increasing strength and power. Just take your time – it will get easier.
- Stay seated on inclines to increase your power.
- Enter an event before you start training to help keep you motivated.
- Always keep yourself hydrated and stay cool. Check out our pick of the best gym water bottles to keep hydrated whilst on the bike.
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