12 Week Cycling Training Plan to Improve Overall Fitness

Week 1:

• Begin with an easy ride of 30 minutes, focusing on warming up and getting comfortable on the bike
• Add in short intervals of high-intensity cycling, such as 10-second sprints, to build up endurance and power
• End the ride with a cool down and stretching

Week 2:

• Increase the length of the ride to 45 minutes
• Continue with interval training, increasing the duration of the intervals to 30 seconds
• Add in hill climbs to build leg strength and endurance

Week 3:

• Increase the length of the ride to 60 minutes
• Add in longer intervals of 1 minute at a high intensity
• Incorporate longer hill climbs and add in challenging terrain such as gravel or sand to improve overall fitness

Week 4:

• Continue with a 60-minute ride
• Add in a strength training session to improve overall muscle strength and power
• Focus on exercises such as squats, lunges, and calf raises

Week 5:

• Increase the length of the ride to 75 minutes
• Add in longer intervals of 2 minutes at a high intensity
• Incorporate a variety of terrain and challenges such as steep hills and off-road trails

Week 6:

• Continue with a 75-minute ride
• Add in a second strength training session to build overall fitness and power
• Incorporate upper body exercises such as push-ups and tricep dips

Week 7:

• Increase the length of the ride to 90 minutes
• Add in longer intervals of 3 minutes at a high intensity
• Incorporate challenging routes and terrain to push your limits and improve overall fitness

Week 8:

• Continue with a 90-minute ride
• Add in a third strength training session to improve overall muscle strength and power
• Focus on core exercises such as planks and Russian twists

Week 9:

• Increase the length of the ride to 105 minutes
• Add in longer intervals of 4 minutes at a high intensity
• Incorporate hill climbs and challenging terrain to push your limits and improve overall fitness

Week 10:

• Continue with a 105-minute ride
• Add in a fourth strength training session to improve overall muscle strength and power
• Focus on exercises such as deadlifts and kettlebell swings

Week 11:

• Increase the length of the ride to 120 minutes
• Add in longer intervals of 5 minutes at a high intensity
• Incorporate challenging routes and terrain to push your limits and improve overall fitness

Week 12:

• Continue with a 120-minute ride
• Add in a fifth strength training session to improve overall muscle strength and power
• Incorporate full-body exercises such as burpees and jump squats
• Celebrate your improved overall fitness and the completion of your 12-week cycling training plan!