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Maximizing Your Cycling Performance: A 3-Month Interval Training Plan

by Anze Cerin on Jan 16, 2023

approved cycling training plan

approved cycling training plan
"The pain you feel today will be the strength you feel tomorrow."

Do you want to improve your cycling? You may enhance your cycling performance by following this thorough 3-month timetable and detailed exercise plan for interval training.


A workout style known as interval training alternates between high-intensity and low-intensity exercise. It helps to boost endurance, speed, and general fitness, making it a very efficient technique to enhance cycling performance. In this article, we will discuss the fundamentals of interval training, including how to get started, and offer a 3-month training schedule to assist you in improving your cycling.


approved cycling training plan
"If you want to achieve something, you need to put in the work."

You will need a few items before you can begin interval training:


  • a good bicycle in excellent condition
  • a power meter to gauge your output of power
  • a GPS or cycling computer to monitor your progress
  • Using a heart rate monitor to make sure you're working hard enough
  • a quality set of cycling shoes and cozy apparel
  • a training setting that is appropriate and secure (e.g. a quiet road or a dedicated bike path)

https://youtu.be/vqkjr9gIU4U

Interval training exercises examples:


  1. High-intensity intervals: entail cycling vigorously for a brief length of time (for example, 30 seconds to a minute), followed by a period of low-intensity recovery (e.g. 1-2 minutes). Make sure you are working at the appropriate intensity by monitoring your power output with your power meter.
  2. Tempo intervals: These intervals consist of a longer duration of steady cycling (or "tempo"), such as 10 to 20 minutes, followed by a rest break. Make sure you are working at the appropriate intensity by monitoring your power output with your power meter.
  3. Climbing intervals: entail cycling uphill for a brief period of time (between 30 and 1 minutes), at a high intensity, and then recovering at a lower rate (e.g. 1-2 minutes). Make sure you are working at the appropriate intensity by monitoring your power output with your power meter.

approved cycling training plan
"The harder you work for something, the greater you'll feel when you achieve it."

3-Month Training Plan:


Month 1: Concentrate on increasing your stamina by cycling further distances at a steady pace. Over the course of the month incorporate intervals into your rides:

  • 3x20 minute interval at 70-80% of threshold power with 10 minute rest in between; do them 2 times per week and with 48h break in between.
  • Other days ride with lower intensity.

Month 2: Include tempo intervals and high-intensity intervals in your rides. Make sure you are working at the appropriate intensity by monitoring your power output with your power meter:

  • 3x8min interval; 3 minute 80%, next 3 minutes @ 90%, next 1 minute at 100% and the last minute 110% of threshold power; two times per week
  • 10x10s sprints - on every full minute 10s sprint, 50 second rest and 10 second sprint etc.; one to two times per week
  • 1 time a week or every 14 days start going to group rides that are pretty intense
  • other days ride with low intensity

Month 3: To increase strength and power, incorporate even shorter intervals into your workouts:

  • 3x5min interval; 1 minute 80%, next 1 minute 90%, next 1 minute at 100%, next 1 minute 110% and the last 120% of threshold power; two times per week
  • 10x10s sprints - on every full minute 10s sprint, 50 second rest and 10 second sprint etc.; one to two times per week
  • 1 time a week go on a group ride that are pretty intense
  • other days ride with low intensity


approved cycling training plan
"The only bad workout is the one that didn't happen."

This plan is made for a cycling marathon that doesn't include long climbs. If you are targeting longer climbs simulate that race/that style of riding.

If you think this will help any of your cycling friends please share it with them and if you want expert help click any of the packages bellow. Enjoy your bikes!



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