Fitness Training
Cycle training plan: Go from absolute beginner to 50km in 8 weeks
Build strength and endurance with this cycling training plan. Follow an eight-week, easy-to-follow schedule to hit 50km with confidence. Start today.
For an inexperienced cyclist, starting out can be a scary prospect. This easy-to-follow cycling training plan will get you riding further in no time.
You’ve thought about it, haven’t you, watching on with envy as professional-looking cyclists fly past you on winding country roads, wishing you could get some of that action for yourself? Whether you’re new to the sport or just looking to get back in the saddle, this plan will carefully guide you through a dedicated training programme, building up your knowledge, fitness and confidence.
This guide builds you up to regular 50km rides. The plan lasts for eight weeks, running Monday to Sunday, and includes both riding days and rest days. Each week includes useful tips to help you get the most out of every session.
The overall plan
Here's your week-by-week schedule at a glance.
This beginner's cycling table will change your life
© Adam Yare
You’ll notice that each ride on the training plan includes a Rate of Perceived Exertion (RPE). This is a simple scale from RPE 1 (very easy) to RPE 10 (max effort) to guide intensity. For most sessions, you should be working at a pace comfortable enough to hold a light conversation, with short harder efforts in some workouts.
A structured exercise programme can be a shock to the system – if you have any worries about your fitness, consult a doctor before starting.
Tom Pidcock puts on another descending masterclass in the German Alps
© Bartek Woliński/Red Bull Content Pool
How this cycling training plan works
Here's how to use the plan and track effort.
Weekly structure: Three rides per week with at least two rest days. Most time is easy endurance in Zone 2 training cycling, plus one midweek block of tempo or sweet spot, and one session of cycling interval training.
Intensity guide: Use RPE 1 to 10. Keep easy rides conversational and hard efforts controlled.Increase weekly time by about 10 percent.
Route and cadence: Choose safe, low-traffic routes and hold a steady cadence.
Recovery: If fatigue builds, cut volume for a few days and prioritise sleep and nutrition.
Strength support: Add simple gym work once or twice a week to build durability.
Flex the schedule: Shuffle sessions within the week if needed, but keep the rest days and the long ride. Consistency beats perfection.
Adapt it to your goal: For a road cycling training plan for racing, replace one tempo day with short, high-intensity repeats. For an endurance cycling training plan or long-distance cycling training plan, add back-to-back Zone 2 rides on the weekend.
01
Setting realistic goals and expectations
Keep goals simple and specific. Decide how many days you can ride each week and then set a clear target such as 50km in Week 8, or a local event date.
Use measurable checkpoints. Track RPE, time on bike and one repeatable route so you can compare like-for-like progress every two weeks.
Progress gradually. Increase weekly riding time by about 10 percent, and keep at least one full rest day. Adjust when life happens. If you feel run down, trim the next few rides by 20 to 30 percent and prioritise sleep and nutrition.
Stay consistent. A realistic cycling training plan you follow beats a perfect plan you skip.
02
Understanding base training
Base is the aerobic foundation of your cycling training plan. Keep most weekly time in easy to steady effort, often called Zone 2 training cycling, where you can hold a conversation and breathe through your nose.
Start with 60 to 90 minutes total of Zone 2 in Week 1 and build toward 150 to 180 minutes by Week 6. Use flat or rolling routes and spin a comfortable cadence. If heart rate or power zones are available, stay in your aerobic zone; if not, use RPE 3 to 4.
Mistakes to avoid include riding too hard on easy days and adding volume too quickly. Keep quality sessions separate from endurance days, and increase total weekly time by about 10 percent. A strong base makes intervals more effective and helps you recover faster between rides.
03
Cycling performance metrics explained
Here's how to use the numbers without overthinking it.
- Heart rate: If you do not have a power meter, use heart-rate zones alongside RPE to guide effort.
- Power: If you do have a power meter, establish functional threshold power (FTP) to set zones, then use average and lap power to check interval execution.
- RPE: Keep a simple RPE note for each ride so device-free days still have structure.
- Cadence: Watch cadence to keep form smooth and efficient.
- Drift check: Review heart-rate drift on longer rides to spot fatigue and adjust pacing.
- Retest cadence: Retest every two to three weeks on the same route.
- Log the basics: Record time, distance, altitude gain and such like.
04
Week 1: build comfort and cadence
Training doesn't have to be solo - why not get some friends involved?
© Maximilian Fries/Red Bull Content Pool
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Activity:
REST DAY
30 mins @ RPE 3
REST DAY
30 mins @ RPE 3
REST DAY
REST DAY
30 mins @ RPE 3
*RPE = Rate of Perceived Exertion
This first week is all about building confidence and comfort. On a flat, steady route away from heavy traffic, use each ride to check your bike's set-up. Make sure that you're happy with the way your body positioning feels when riding and make adjustments if necessary.
05
Week 2: fuel well and fix the basics
Don't forget to take a drink at regular intervals
© Armandas Knezys/Red Bull Content Pool
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Activity:
REST DAY
30 - 45 mins @ RPE 3-4
REST DAY
45 mins @ RPE 4
REST DAY
REST DAY
60 mins @ RPE 3-4
Completing Week 1 is a solid milestone. Keep the momentum into Week 2. After each ride, check tyres for cuts or debris, and sort any set-up niggles from last week. Hydration matters on longer rides: sip every 10–15 minutes. For rides over 90 minutes, eat small amounts every 20–30 minutes and use drinks with electrolytes.
06
Week 3: technique and tempo
Time to hone your pedalling technique
© Maximilian Fries/Red Bull Content Pool
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Activity:
REST DAY
45 mins @ RPE 4
REST DAY
60 mins @ total RPE 4, push the RPE 5/6 for 20 mins
REST DAY
REST DAY
90 mins @ RPE 4
Time to hone your pedalling technique. Push down with the ball of your foot, keep knees pointing straight ahead, and aim for a smooth cadence around 80–90 rpm. If the tempo drops, change to an easier gear.
Add a few low-cadence efforts below 70rpm at a moderate intensity to build leg strength. Keep your core engaged and your upper body relaxed.
Use one rest day for cross-training such as swimming or running, or add short gym work.
On your midweek ride, include a controlled 20-minute block at RPE 5–6 or use a rolling route with gentle climbs to lift the effort while keeping form tidy.
07
Week 4: two-hour milestone
By Week 4, you should be hitting two-hour rides
© Chris Tedesco/Red Bull Content Pool
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Activity:
REST DAY
60 mins @ total RPE 4, push the RPE 5/6 for 20 mins
REST DAY
60 mins @ total RPE 4, push the RPE 5/6 for 20 mins
REST DAY
REST DAY
120 mins @ RPE 4
At the halfway mark, a two-hour weekend ride should be achievable. When you complete your first two-hour ride, recognise the milestone. It is a key step in your training.
On rides of this length, start fuelling on the bike. Eat small amounts every 20–30 minutes and sip regularly. Bananas, dried fruit, or flapjack work well.
If two hours feels daunting, plan a café stop halfway. It breaks the ride into manageable chunks and gives you time to rest and refuel.
08
Week 5: recover and reinforce
Laura Stigger trains hard off the bike
© Lukas Pilz/Red Bull Content Pool
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Activity:
REST DAY
60 mins @ total RPE 4, push the RPE 5/6 for 20 mins
REST DAY
30-45 mins @ RPE 4
REST DAY
REST DAY
60 mins @ RPE 4
Recovery week to lock in gains. Cut total riding time by 30 to 40 percent and keep all sessions in easy Zone 2. Do two short strength-and-core sessions; check strength training for cyclists for simple lifts and sets. Add light mobility or yoga, focus on sleep and nutrition, and swap one ride for a recovery spin if you feel heavy. Use the extra time to check brakes, tyres, and drivetrain so the bike is ready for the final push.
09
Week 6: hills with rhythm
Wout van Aert climbs Mont Ventoux
© Kristof Ramon/Red Bull Content Pool
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Activity:
REST DAY
60 mins @ total RPE 4, push the RPE 7/8 on hill climbs
REST DAY
60 mins @ total RPE 4, Push the RPE 5/6 for 20 mins
60 mins @ RPE 5
REST DAY
120 mins @ total RPE 4, push the RPE 6 on hill climbs
Your body is ready for harder work, so make hill repeats the focus this week. On your key session, ride climbs at RPE 7 to 8 for 3 to 4 minutes with the same time easy between efforts. Stay seated for most of each repeat, keep cadence steady, relax your grip, and breathe evenly.
Use one midweek ride on rolling terrain for tempo, for example 2 × 15 minutes at a controlled hard pace. Keep one easy endurance day in Zone 2 and finish with a 120-minute long ride that includes two steady 10-minute climbs. On the final minute of each climb, lift cadence slightly so you can crest smoothly without blowing up.
10
Week 7: sharpen and safety-check
Week 7 is time to grit your teeth and push the pace
© Maximilian Fries/Red Bull Content Pool
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Activity:
REST DAY
60 mins @ total RPE 4, push the RPE 8 on hill climbs
REST DAY
60 mins @ total RPE 4, push the RPE 5/6 for 20 minutes
REST DAY
REST DAY
90 mins @ total RPE 4, push the RPE 6 on hill climbs
Sharpen your climbing and hold harder efforts with control. In your key session, target three sets of hill repeats up to RPE 8, taking five minutes easy between sets. Stay seated for most of each climb, keep cadence smooth, and focus on relaxed upper body. After the climbs, review your descending: look through the corner, brake before the turn, and keep weight balanced on the drops. For technique, see road cycling descending tips. With one week to go, book a quick bike check and sort any worn pads, cables, or tyres so race day feels smooth and safe.
If your goal is a cycling training plan for racing, add six to eight short sprints of 12 to 15 seconds after one endurance ride to sharpen speed without extra fatigue.
11
Week 8: taper and go long
There's nothing quite like the feeling of a job well done
© Kristof Ramon/Red Bull Content Pool
Day
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Activity:
REST DAY
45 mins @ RPE 3-4
REST DAY
30 mins @ RPE 4
REST DAY
20 mins @ RPE 4
ENJOY THE RIDE
Your work is done. Keep the legs fresh with two short rides of 30 to 45 minutes at easy effort, plus a few 20-second openers. Avoid hard gym or cross-training this week. Treat the weekend as your big ride. Pace conservatively early, start fuelling within the first 30 minutes, and sip every 10 to 15 minutes. On rest days, prepare your kit, check tyres, brakes, and chain, and plan your route. If you use a bike computer or app, set up turn prompts and record the ride. Most of all, stick to the habits you have built over the last seven weeks and enjoy the ride.
12
Overcoming common challenges
Bad weather, tight schedule, tired legs. Here’s how to adjust, recover, and keep your training rolling:
- Be consistent: Put rides in your calendar, prep kit the night before, and keep one repeatable route to benchmark progress.
- Adjust load, don't quit: If life gets in the way, trim volume by 20–30 percent for a few days instead of skipping sessions.
- Watch red flags: Persistent fatigue, poor sleep, or a rising resting heart rate means back off and prioritise recovery.
- Fuel and hydrate: On longer rides, sip every 10–15 minutes and eat small amounts every 20–30 minutes.
- Strength and mobility: Add short sessions to fix niggles and build durability.
- Bike check: If shifting or braking feels off, book a quick tune and sort pads, cables, or tyres.
- Weather plan: Swap to an indoor spin or move sessions within the week.
- Accountability: Ride with a friend or join a local group to keep momentum.
- After the block: Share what worked and how you adapted the plan, whether you ran it as a road cycling training plan or stretched it into a 12 week cycling training plan.
Ride with the Red Bull community
You are up. Share your ride and what worked for you. Connect with other Red Bull riders and swap routes and tips. Stay involved with the community and come back to this plan when you are ready to level up.
FAQ
What's the 75 rule in cycling training?
The 75 rule means about 75 percent of your weekly riding time should be at easy, aerobic intensity so you build endurance without excessive fatigue.
What is a good cycling training plan?
A good plan balances endurance, tempo, and cycling interval training, progresses by roughly 10 percent per week, and includes at least one full rest day.
What's the 80/20 rule?
The 80/20 rule keeps around 80 percent of training easy and 20 percent hard so you improve while still recovering well.
How many days a week should a cyclist train?
Most riders make steady progress on three to five days per week with one full rest day.
What is Zone 2 training in cycling?
Zone 2 training cycling is steady, conversational riding that builds your aerobic base and supports recovery between harder sessions.
How should a beginner train for cycling?
Start with three rides per week, keep most time in Zone 2, and add one short session of structured intervals or tempo each week.
Can I use a 12 week cycling training plan?
Yes. Repeat Weeks 3–4, insert a lighter recovery week, then continue into Weeks 6–8. This keeps progression steady while you build durability.
Love cycling? Watch as cycling legend Tom Pidcock hits unreal speeds in the Alps below: