How to Design a Road Cycling Training Plan

Do you want to improve your cycling performance and enjoy every ride more? A well-structured road cycling training plan is the foundation to achieve your goals, avoid injuries, and make steady progress. In this article, we’ll guide you step by step on how to design your plan, integrating both road sessions and indoor training with a smart trainer using cycling simulators like BKOOL.

Whether you’re a recreational cyclist, a cycling enthusiast, or just getting started in the world of road cycling, this guide will help you train smarter.

1. Assess Your Starting Point

Before building a cycling training plan, you need to understand your current fitness level. This initial assessment helps you set personalized training zones and realistic goals. Here are the basic steps:

• Take an FTP test (Functional Threshold Power) or a heart rate test if you don’t have a power meter. With BKOOL, you can do FTP tests directly from your trainer with real-time data monitoring and guided sessions tailored to your level.
• Evaluate your current weekly volume: hours, kilometers, and ride frequency.
• Consider your injury history, motivation level, and time availability.

2. Plan in Phases: Periodization

Road cycling training should be organized in phases or blocks. This method, called periodization, helps you develop skills progressively and with purpose.

Base Phase (8–12 weeks)

Build aerobic endurance by training in zones 2 and 3 with long, steady rides. If you can’t train outdoors during the week, use your smart trainer to accumulate hours with controlled sessions. BKOOL offers virtual routes from all over the world, perfect for this phase.

Build Phase (6–8 weeks)

Increase intensity with threshold intervals, VO2 max efforts, and hill strength. Combine quality outdoor training with structured sessions on BKOOL to precisely target power and cadence.

Specific Phase (4–6 weeks)

Tailor your sessions to your specific event or goal: long climbs, pace changes, sprints.

Taper Phase

Reduce volume while maintaining intensity. Arrive at your event fresh and energized. Short trainer sessions are perfect in this phase to stay sharp without overloading the body.

3. Weekly Cycling Training Distribution

If you have 6 to 10 hours available per week, this could be a balanced structure:

• Monday: Full rest or recovery spin on the trainer (30–45 min zone 1).
• Tuesday: Hill strength or cadence drills.
• Wednesday: Threshold intervals (e.g., 3×10 min at 95–100% FTP).
• Thursday: Easy spin or rest.
• Friday: Variable intensity (30/30 intervals or fartlek).
• Saturday: Long endurance ride (3–4 hours in zone 2–3).
• Sunday: Social ride or recovery spin.

With BKOOL, you can adapt this structure using pre-programmed workouts that automatically adjust the load based on your FTP, optimizing each session.

4. Strength Training: Your Off-Bike Ally

Strength training improves pedaling efficiency, prevents injuries, and strengthens posture. You don’t need a gym: 1–2 sessions per week with exercises like squats, core work, lunges, or deadlifts are enough. Complement your cycling training with simple at-home routines.

5. Listen to Your Body and Adjust the Plan

It’s not just about logging more kilometers. Signs like fatigue, insomnia, or a plateau in performance indicate it’s time to tweak the plan. Recovery is key to improvement. With BKOOL, you can track your progress with accurate data and adapt your training accordingly.

6. Indoor Trainer Workouts: An Essential Tool

Indoor cycling doesn’t replace outdoor training but complements it effectively. It’s especially useful in winter, in bad weather, or when time is limited. A smart trainer lets you train anytime.

With BKOOL, you can:

• Complete structured workouts with automatic resistance control.
• Ride realistic virtual routes and iconic climbs from home.
• Simulate race conditions: wind, drafting, real-world profiles.
• Save time and train with precision.

Thanks to its smart training system, BKOOL turns your home into the best place to train.

Train Smarter, Not Just Harder

A road cycling training plan gives you structure, motivation, and purpose for each ride. It’s not just about doing more kilometers, but doing them wisely. Integrate indoor training, listen to your body, and stay consistent.

With platforms like BKOOL, your cycling training reaches a new level. Train whenever you want, however you want, with real data that helps you improve week after week.

BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!