Cycling Training Plan: 10-Week and 12-Week Schedules
A cycling training plan for a long-distance event in the style of a gran fondo. The basic version contains 10 weeks, 3–4 sessions a week and a longest ride of 3 hours. Compare the 12-week version below. Or let SportPlan build it around your schedule and race date.
The 10-week basic version contains cycling sessions. The 12-week version also includes strength and mobility sessions.
10 weeks · 1.7–5.3 hours a week · 3–4 sessions per week · longest session 180 min
Take this goal into the plan builder and choose the schedule that fits your week.
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Week-by-week schedule
| Week | Phase | Sessions | Weekly total |
|---|---|---|---|
| Week 1 | Base |
| 255 min · 4 sessions |
| Week 2 | Base |
| 255 min · 4 sessions |
| Week 3 | Build |
| 285 min · 4 sessions |
| Week 4 | Build |
| 195 min · 3 sessions |
| Week 5 | Build |
| 285 min · 4 sessions |
| Week 6 | Specific |
| 315 min · 3 sessions |
| Week 7 | Specific |
| 315 min · 3 sessions |
| Week 8 | Specific |
| 195 min · 3 sessions |
| Week 9 | Taper |
| 285 min · 3 sessions |
| Week 10 | Taper |
| 104 min · 3 sessions |
Compare the alternative schedule
12 weeks · 2.0–4.5 hours a week · 2–4 sessions per week · longest session 180 min
| Week | Phase | Sessions | Weekly total |
|---|---|---|---|
| Week 1 | Base |
| 225 min · 4 sessions |
| Week 2 | Base |
| 230 min · 4 sessions |
| Week 3 | Base |
| 210 min · 3 sessions |
| Week 4 | Build |
| 135 min · 3 sessions |
| Week 5 | Build |
| 260 min · 3 sessions |
| Week 6 | Build |
| 270 min · 3 sessions |
| Week 7 | Build |
| 270 min · 2 sessions |
| Week 8 | Specific |
| 225 min · 4 sessions |
| Week 9 | Specific |
| 240 min · 2 sessions |
| Week 10 | Specific |
| 200 min · 3 sessions |
| Week 11 | Taper |
| 150 min · 2 sessions |
| Week 12 | Taper |
| 120 min · 3 sessions |
Take this goal into the plan builder and choose the schedule that fits your week.
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Questions about this schedule
How long is this schedule?
The complete schedule contains 10 weeks.
How many sessions are scheduled each week?
The schedule contains 3–4 sessions per week, counting every listed session, including strength and mobility when present.
How long is the longest session?
The longest scheduled training session is 180 minutes. Race day has no estimated duration in this table.
What do the final weeks contain?
The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.
Choose your week count
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By sport and distance
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- Couch to 10K Training Plan: 18-Week Schedule
- Olympic Triathlon Training Plan: 12-Week Schedule
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Calculators and race calendars
Choose a plan by level
This is a general template, not medical advice; check with a doctor before you start a new training load.