Cycling: Beginner Endurance Cyclist, 30-mile ride goal: 1.5 to 3.75 hrs/wk


This plan is designed for someone wanting to get into cycling or get back into cycling after a long lay off or perhaps you are new to endurance cycling. You are a busy person and can only devote three days per week to training. You need to see results quickly or you get discouraged.

Right now you are not cycling or doing any aerobic exercise. You will devote three days per week to cycling. If the days you can exercise are different than the ones shown on the plan, you can move the workouts to fit your personal needs. If possible, separate exercise days by a day off.

Use the rating of perceived exertion column the “Training Intensity” document to gauge your exercise intensity. Find the supporting documents you need to help you with this plan in the right column of this main page. in the right column of this page.


Your goal is to go from a current state of fitness hibernation to completing a 30-mile ride in six weeks. Your event can be self-designed or you can shop for an event that is hosted by someone else. An event search on will help you find the perfect event.

The plan is written for someone that will average between 12 and 14 miles per hour for the 30 miles. Your event ride time is estimated to be between 2:10 and 2:30.

This plan is also available in the book, Training Plans for Cyclists published by VeloPress.

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