12 Week Cycling Fitness Training Plan


Our 12-week Cycling Fitness training plan is for you if you want to get a little faster or a little fitter on your bike.  Maybe you want to keep up with your significant other or friends on the group ride.  Maybe you just want to make it up that big hill without walking or without feeling so out of breath. Or, you might just be looking for a little structure to keep you motivated and getting out on the bike every week.  

Whatever the case may be, this training plan will help you achieve your goals of gaining fitness on the bike.  We’ll be working on both speed AND endurance, i.e. going faster and further.  

Here’s what you can expect:

👉 42 page PDF, training plan worksheet, training journal, and email access to coach Kristen
👉 12 weeks of workouts
👉 3 workouts per week (with an optional 4th)
👉 4 to 6 hours of on-the-bike training per week
👉 Recommendations for off the bike training (strength and mobility)
👉 Uses training zones based off of perceived exertion, heart rate, or power (perceived exertion option means you do NOT need a heart rate monitor or power meter)
👉 Detailed guide on how to plan your week, complete workouts, nutrition and hydration recommendations, off the bike recovery, and LOTS more

This plan is great for you if:

✅ You are new to biking and want to get fitter
✅ You’ve been biking for a while and want to get faster
✅ You are a road cyclist, mountain biker, or gravel rider (this plan works for ALL disciplines)
✅ You have limited time to train

This plan is NOT for you if:

❌ You’re training for a specific event or race (there are more tailored plans out there for you)
❌ You want to work with a coach 1:1
❌ You have more than 6 hours per week to train
❌ You have no interest in improving your fitness

About Coach Kristen

kristen bonkoski

Kristen Bonkoski is a USA Cycling certified coach and the owner and founder of Femme Cyclist. Kristen’s favorite disciplines are mountain biking and bike commuting, although you can also find her cranking out a century on her road bike and touring with her husband and son.  If it has to do with two wheels, she enjoys doing it.

Please note that this is a downloadable PDF, and all purchases are final and non-refundable.