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12 Week Cycling Schedule

When following a cycling schedule, it's essential to adhere to the planned training days, intensities, and rest periods. Here are some key guidelines to keep in mind:

1. Listen to Your Body: Pay attention to how you feel during workouts and adjust your intensity as needed.

2. We Gradually Increase Volume: Your volume is progressively to avoid injury and ensure sustainable growth.

3. Prioritize Recovery: Make recovery a priority to allow your body to heal and rebuild stronger.

4. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.

6. Break it down: Each week we will break down the pedal stroke with a drill or highlight a skill. 

5. Keep it simple: The items below never change.

INDOOR WARM UP

No matter the type of class always perform the follow warm up when riding on your own (OYO).

10:00
2:00 EZ spin
2:00 Harder
3:00 as :30 ez, :30 hard
3:00 ez spin

OUTDOOR WARM UP

Unless its a Z1 workout please do the following warm up. Be flexibale as you need.

12:00
4:00 EZ spin
2:00 Harder
3:00 as :30 ez, :30 spin ups
3:00 ez spin

WARM DOWN

Depending on intensity / length.

INSIDE - always spend 5:00-10:00 spinning 90+.  Let HR drop below 55% and then spend a couple minutes stretching.

OUTSIDE - also 5:00-10:00 spinning 85+.  Let HR drop below 55% and then spend a couple minutes stretching.

The Blocks

12 Week Cycle.png
12 Week Cycle.png

6.00

1.25

12 Week Cycle.png

.45

12 Week Cycle.png

5.25

7.00

Week #1
Test/Base

6.05

Week #3
Base/Strength

.15

Week #4
Base/Recovery 

.20

hours

# of rides

# of strength

6.25

4

2

hours

# of rides

# of strength

7.25

5

2

hours

# of rides

# of strength

8.00

5

1

hours

# of rides

# of strength

5.25

3

2

Week #2
Base/Drills

12 Week Cycle.png

hours

# of rides

# of strength

9.00

5

2

Week #5
Base/Skill

1.50

4.00

3.50

12 Week Cycle.png

hours

# of rides

# of strength

11.00

6

1

Week #9
Base/Tempo

8.00

2.00

.50

.50

12 Week Cycle.png

Week #6
Base/Strength/Drills

.20

1.00

8.00

hours

# of rides

# of strength

9.5

5

1

.10

hours

# of rides

# of strength

9.50

5

1

12 Week Cycle.png

Week #10
Base/Strength/Drills

.25

1.50

2.00

5.50

.25

12 Week Cycle.png

hours

# of rides

# of strength

10.5

6

0

2.30

.40

.20

Week #7
Base/Strength/Skill

7.00

12 Week Cycle.png

hours

# of rides

# of strength

8.50

5

1

Week #11
Peak

.25

4.00

2.00

1.00

.25

12 Week Cycle.png

Week #8
Base/Recovery 

4.00

.50

hours

# of rides

# of strength

5.0

3

1

.50

12 Week Cycle.png

hours

# of rides

# of strength

6.00

4

1

Week #12
Taper

3.40

1.00

1.00

.20

Week #1 Schedule

​1. Test & Prep: Setting your FTP - Cadence, Cadence, Cadence

2. Getting into groove: Have bike ready and gear ready before class.  Be responsible for your fitness.

3. Proper focus: Focus during workouts and classes, put the phone down and be accountable.

4. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.

5. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.

6. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.

week 1 cycling.png

TUESDAY

Duration: 1:05:00

Est. Distance: 12-17m

Workout Type: Cycling

MONDAY

Duration:

Est. Distance:

Workout Type: Strength

WEDNESDAY

Duration: 55:00

Est. Distance: 10-15m

Workout Type: Test

THURSDAY

Duration:

Distance:

Workout Type: Strength

FRIDAY

Duration:

Distance:

Workout Type: Day Off

SATURDAY

Duration: 3:00:00

Distance: 40-50m

Workout Type: BB

SUNDAY

Duration: 1:00:00

Distance: 12_15m

Workout Type: Strength

Week #1 Schedule

​1. Test & Prep: Setting your FTP - Cadence, Cadence, Cadence

2. Getting into groove: Have bike ready and gear ready before class.  Be responsible for your fitness.

3. Proper focus: Focus during workouts and classes, put the phone down and be accountable.

4. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.

5. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.

6. Be Flexible: Adjust your schedule based on your progress and any life events but not all the time.

week 1 cycling.png

TUESDAY

Duration: 1:05:00

Est. Distance: 12-17m

Workout Type: Cycling

MONDAY

Duration:

Est. Distance:

Workout Type: Strength

WEDNESDAY

Duration: 55:00

Est. Distance: 10-15m

Workout Type: Test

THURSDAY

Duration:

Distance:

Workout Type: Strength

FRIDAY

Duration:

Distance:

Workout Type: Day Off

SATURDAY

Duration: 3:00:00

Distance: 40-50m

Workout Type: BB

SUNDAY

Duration: 1:00:00

Distance: 12_15m

Workout Type: Strength

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