YourIntervalsIndoor cycling training plans: example weeks for 2–5 rides
How to combine quality sessions, easy rides and long rides into a week that works. Each day links to a ready-to-ride workout.
Space your hard sessions
Leave at least one easy or rest day between demanding workouts.
Progress gradually
Extend durations or interval time over several weeks, never duration and intensity at once.
Recover on purpose
Every few weeks, ride an easier week with less volume and intensity.
Most of your riding should be easy. One or two hard sessions a week create the stimulus; the easy days and the long ride let you absorb it. Start with the week that fits your schedule, ride the main workouts until they feel comfortable, then try the step-up workout.
These are general examples, not an individual training plan. Adjust them to your fitness, schedule and how you feel. If you have health concerns, talk to a doctor before starting structured training.
Example week
2 rides a week
One quality session and one longer easy ride. Simple, effective, and easy to fit around a busy week. About 2 h 30 min of riding.
- Tue
- Sat
- Leave at least two days between the rides.
- Short on time? Ride Endurance 60 instead of 90.
Example week
3 rides a week
A balanced week: one quality session, one easy ride and one longer endurance ride. About 3 h 30 min of riding.
- TueQuality
Sweet Spot 60 · 1 h · free
Every other week, swap in VO2max 45 for variety. · Step up: 2 × 20 Sweet Spot - Thu
- SunLong & easy
Endurance 90 · 1 h 30 min · free
Extend gradually over several weeks. · Step up: Endurance 120
- Only one hard session, so the other two rides should feel easy.
- Ready for more? Make Thursday a Tempo 45 instead of a second hard day.
Example week
4 rides a week
Two quality sessions separated by easy riding, plus a long ride at the weekend. About 3 h 45 min of riding.
- Tue
- Wed
- ThuQuality
VO2max 45 · 45 min · free
Only if you feel fresh, otherwise ride Endurance 60. · Step up: 5 × 3 VO2max - Sun
- Never schedule the two quality sessions on consecutive days.
- Every third or fourth week, replace one quality session with endurance riding.
Example week
5 rides a week
For experienced riders: two quality sessions, plenty of endurance riding and an easy day to absorb the work. About 4 h 45 min of riding.
- Mon
- Tue
- Wed
- Thu
- SatLong & easy
Endurance 90 · 1 h 30 min · free
Build towards two hours or more. · Step up: Endurance 150
- Five rides is a lot of load. Keep three of them clearly easy.
- If power feels unusually hard to hold for several sessions, take an easier week.