21.1K
2EIf youβre new to cycling, you donβt need fancy training plans, just a few key sessions to build fitness, endurance, and confidence.
1. Endurance Ride (Zone 2)
β’ Duration: 60β90 mins
β’ Effort: Comfortable pace, able to talk in full sentences
β’ Goal: Build aerobic base, improve fat metabolism, and get used to longer time in the saddle.
2. Cadence Drill Ride
β’ Duration: 45β60 mins
β’ Structure:
β’ Warm-up 10 mins
β’ 5Γ2 mins at 100β110 rpm, 3 mins easy spin between
β’ Cool down 10 mins
β’ Goal: Improve pedal efficiency and leg speed.
3. Short Hill Repeats
β’ Duration: 45β60 mins
β’ Structure:
β’ Find a moderate hill (2β4 mins climb)
β’ Ride up at a steady, challenging pace (not max)
β’ Spin back down easy
β’ Repeat 4β6 times
β’ Goal: Build strength, climbing technique, and confidence on varied terrain.
Comment COACH and one of our coaches will DM you about our unique 1-1 coaching offering!
@2ez_coaching
