Beginner Cycling Base – 6 Weeks
Learn to pedal well and build your endurance, three sessions a week
6
weeks
3
sessions/week
Three sessions a week for 6 weeks: cadence drills, a long endurance ride and active recovery, with sweet spot added at the end of the plan.
What's inside?
This plan lays down your cycling foundations without rushing. Tuesday is for cadence work and a smoother pedal stroke; Thursday's active recovery keeps your legs fresh; Saturday's endurance ride gets a little longer each week to build your aerobic engine.
Weeks 5 and 6 introduce sweet spot, a solid but controlled effort that sets you up for what comes next. Ride outdoors or on a home trainer.
- Weeks 1-2 – Getting started: short cadence blocks, active recovery, 60-70 minute endurance ride.
- Weeks 3-4 – Building: full cadence session, long ride up to 80 minutes, lighter week 4 to absorb the work.
- Weeks 5-6 – First intensity: sweet spot in 2, then 3 blocks of 12 minutes, 90-minute endurance ride.
- 3 sessions a week: Tuesday, Thursday and Saturday.
Which events does the sequence plan?
- Day 1Week 1 – Cadence drillsCycling
- Day 3Weeks 1-4 – Active recoveryCyclingRepeats until day 24
- Day 5Week 1 – Endurance rideCycling
- Day 8Week 2 – Cadence drillsCycling
- Day 12Week 2 – Endurance rideCycling
- Day 15Week 3 – Cadence drillsCycling
- Day 19Week 3 – Endurance rideCycling
- Day 22Week 4 – Cadence drills (lighter)Cycling
- Day 26Week 4 – Endurance ride (lighter)Cycling
- Day 29Week 5 – Sweet spot 2 × 12Cycling
- Day 31Week 5 – Cadence drillsCycling
- Day 33Week 5 – Endurance rideCycling
- Day 36Week 6 – Sweet spot 3 × 12Cycling
- Day 38Week 6 – Active recoveryCycling
- Day 40Week 6 – Endurance rideCycling
How does the weekly load evolve?
Linked session: Cycling Cadence Drills – 45 MinutesActive Recovery Ride – 30 MinutesEndurance Ride – 90 MinutesSweet Spot Ride – 3 × 12 Minutes
When would you start?
Who is it for?
Beginners and riders getting back on the bike who want a simple, structured progression, outdoors or on a home trainer.
Who is it not for?
Trained cyclists looking to work on FTP or prepare for a race.
What do you need before starting?
Able to pedal for 45 minutes comfortably. A road bike or a home trainer; a heart rate monitor or power meter helps but is not required.
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