12 Week Cycling Fitness Training Plan For Women

$99.00

For women who want to get a little faster or a little fitter on the bike 💪 — structure and support to get you into your best shape yet.

33-page PDF plan, worksheet & training journal
12 weeks · 3 workouts/week (optional 4th)
Train by feel, heart rate, or power — no gadgets required
Direct email access to Coach Kristen

What’s inside

Here’s what you can expect

12 weeks of workouts3 sessions a week, plus an optional 4th.
4–6 hrs on the bike / weekMake progress even with limited time.
Off-the-bike trainingStrength & mobility recommendations.
Train your wayZones by feel, heart rate, or power.
The full playbookPlan your week, fuel, hydrate, recover, and more.
Coach accessEmail Kristen directly if you get stuck.

This plan is great if…

You’re new to biking and want to get fitter
You’ve ridden a while and want to get faster
You ride road, mountain, or gravel — works for all
You have limited time to train

Maybe not if…

You’re training for a specific race (try a custom plan)
You want to work with a coach 1:1
You have more than 6 hours a week to train
You’re not looking to improve your fitness

Loved by riders

What women are saying

“

This plan has been such a motivator getting back on the bike after my 2nd baby. I’m short on time and energy, so I appreciated how flexible it is. Starting to feel like my old self!

Malorie K.

“

I’m new to cycling and struggled with the hills. Started with Kristen’s free climbing workouts, then tried this plan. So glad I did — finished my longest ride yet and felt great!

Brenda W.

“

I’m 68 and have ridden for years but started this spring with a big loss in fitness. I enjoyed following this plan — the workouts always gave me a great ride. Thank you!

Jane H.

Coach Kristen Bonkoski

Your coach

Hi, I’m Kristen 👋

I’m a bike educator, licensed cycling coach (USAC & NICA), and the founder of Femme Cyclist. My mission is to help women feel more confident, capable, and comfortable on the bike.

Bicycles are a tool for physical and mental health, a way to connect with community, and proof of what we’re capable of. I love helping y’all empower yourselves through the magic of bikes.

Join my free weekly newsletter

Good to know

Frequently asked questions

Do I need a heart rate monitor or power meter?

No. If you have one you’ll get instructions for using it, but every workout can be done by feel — no special equipment required.

I’m a mountain biker / gravel rider, not a roadie. Will this work?

Yep — cycling fitness transfers across disciplines. You can do these workouts on any bike, on road or off.

Is this for beginners, or do I need to be fit already?

It’s great for beginners and for experienced riders looking to get back in shape.

My schedule is busy and I might miss workouts. Is that okay?

Don’t we all! Yes — the plan includes guidance on making it work with your real life.

What exactly do I get when I purchase?

A downloadable PDF with 12 weeks of workouts, instructions, nutrition/hydration/recovery guidance, and a few extra goodies. Digital downloads are final and non-refundable.