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Beginner Cycling Training Plan

Cycling Training Plan

'from 10 minutes to 20km'



When starting out cycling for the first time it’s important to ease yourself in gently.

Here is our 8 week fitness plan to get you outside enjoying riding.


It will take you from novice rider to intermediate finishing in a 20km ride.

In our plan you will cycle every other day with a rest day in-between and then go for a longer ride on the weekend either Saturday or Sunday.

Before you begin, plan out which days will work best for you (ideally it would be Tuesday, Thursday as this will give you at least a day’s rest in-between).

Where you cycle is up to you. 
There are some great route planning apps out there such as Komoot or Garmin connect if you have a gps device.

If this is your first time on two wheels we suggest you plan a route that is mostly flat.


Maybe you’ve returned to cycling after a break and want to get your fitness level back up, if so plot out a more varied route with challenging climbs and interesting descents.


beginner cycling training plan

Beginners cycling training plan

Completing this plan, will take you from total cycling beginner to a competent cyclist with a 20km ride under your belt.

Download our beginner cycling training plan in excel format below so you can mark your progress as you go.

Cycling training plan download

Ready to go but missing one essential piece of equipment?

Check out our range of bikes perfect for newbie cyclists breaking into the world of two-wheeled fun.

7 January 2021

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