4-Week Indoor Cycling Workout Plans

August 8, 2025 Michael 146 Views

1. Beginner Indoor Training Plan

So, you’re looking to get into indoor cycling but don’t know where to start? That’s totally fine! This plan is designed for folks who are new to structured training or maybe haven’t ridden a bike much lately. We’re going to ease you into it, building a solid foundation so you can feel good about your progress. The goal here isn’t to break any records, but to get you comfortable on the bike and establish a consistent riding habit. We’ll focus on building your endurance and getting your body used to the effort, all while keeping things manageable. Consistency is key, even if it’s just a few rides a week.

Week 1: Getting Started

This first week is all about getting your body acquainted with the bike and the concept of structured workouts. We’ll keep the intensity low and the duration reasonable. Think of it as a gentle introduction.

Monday: Rest or very light active recovery (like a short walk).
Tuesday: 30-40 minute ride at an easy, conversational pace. You should be able to talk easily without getting breathless.
Wednesday: Rest.
Thursday: 30-40 minute ride, similar to Tuesday, maybe adding a few short (30-second) bursts of slightly higher effort, followed by a minute of easy pedaling.
Friday: Rest.
Saturday: 45-60 minute ride at an easy endurance pace. This is your longer ride of the week, but still keep it comfortable.
Sunday: Rest or very light active recovery.

Week 2: Building a Little

We’ll slightly increase the duration and introduce a bit more structure. You’ll start to feel a bit more comfortable with the saddle time.

Monday: Rest.
Tuesday: 40-50 minute ride. Include two or three intervals of 1 minute at a slightly harder effort (you can talk, but it’s a bit more effortful), with 2 minutes of easy pedaling in between.
Wednesday: Rest or 30-minute easy spin.
Thursday: 40-50 minute ride, focusing on maintaining a steady, comfortable pace.
Friday: Rest.
Saturday: 60-75 minute endurance ride. Try to keep a consistent pace throughout.
Sunday: Rest or light active recovery.

Week 3: Adding Some Variety

This week, we’ll introduce some slightly longer intervals to help build your stamina and power a bit more. You’ll notice you can handle a bit more now.

Monday: Rest.
Tuesday: 45-55 minute ride. Include three intervals of 2 minutes at a moderately hard effort (talking is difficult), with 2 minutes of easy pedaling between each.
Wednesday: Rest or 30-40 minute easy spin.
Thursday: 45-55 minute ride. Focus on smooth pedaling and maintaining a consistent effort.
Friday: Rest.
Saturday: 75-90 minute endurance ride. If you have a chance to ride on some gentle hills, that’s great, but not required.
Sunday: Rest or light active recovery.

Week 4: Consolidating Gains

We’re in the final week! The goal here is to consolidate what you’ve learned and feel strong. We’ll keep the intensity moderate and focus on consistency. You’ve come a long way!

Monday: Rest.
Tuesday: 40-50 minute ride. Include two intervals of 3 minutes at a moderately hard effort, with 2 minutes of easy pedaling between them.
Wednesday: Rest or 30-minute easy spin.
Thursday: 40-50 minute ride at a steady, comfortable endurance pace.
Friday: Rest.
Saturday: 60-75 minute endurance ride. Enjoy the ride and feel the progress you’ve made. This is a good time to check out indoor cycling training plans for what comes next.
Sunday: Rest and celebrate your accomplishment!

2. Intermediate Indoor Training Plan

So, you’ve got a bit of a base built up and you’re ready to move past the beginner stuff. This intermediate plan is designed for folks who are already riding a few times a week but want to get more structured with their training, especially if time is a bit tight. It’s a 4-week plan that focuses on building your aerobic fitness and keeping you sharp during the indoor cycling season. We’re talking about 3 to 5 workouts per week, with a total weekly volume that can range from 6 to 8 hours. The intensity is based on power or how hard it feels, and the plan uses common cycling terms so it’s pretty easy to follow along. By the end of these four weeks, you should notice a solid improvement in your base fitness.

The goal here is to progressively increase training stress in a way that’s achievable, leading to real adaptations.

Here’s a general idea of how the week might look:

Monday: Rest or very light active recovery. Give your legs a break.
Tuesday: Threshold intervals. These are tough efforts designed to push your limits. Think longer intervals at a hard, sustainable pace.
Wednesday: Endurance ride. This is a steady, moderate-paced ride to build your aerobic base.
Thursday: Shorter, harder intervals. These could be bursts of power or shorter, intense efforts to boost your top-end speed.
Friday: Active recovery or rest. Keep it light to prepare for the weekend.
Saturday: Longer endurance ride. This is where you build stamina, and if you have a specific event in mind, try to mimic the terrain if possible.
Sunday: Moderate endurance ride or a group ride. This is a good time to practice skills like cornering or climbing, or just enjoy a steady ride.

It’s important to listen to your body throughout this plan. If you’re feeling overly fatigued, don’t be afraid to swap a hard workout for an easier one or take an extra rest day. Consistency is key, but so is recovery. You can find more information on how to structure your training and understand heart rate and power zones to get the most out of these sessions.

3. Build Your Power Plan

So, you’ve been riding a bit and feel ready to push your limits? This four-week plan is all about building your raw power and making you a faster cyclist. It’s designed for those who are already riding consistently and want to see some real gains. We’ll focus on increasing your power output, improving your VO2 max, and building up your muscular endurance. Think of it as a structured way to get stronger on the bike, no matter the weather outside.

This plan is broken down week by week, with specific workouts to target different aspects of your fitness. We’ll start by building your aerobic base, then move into some higher intensity intervals to really boost your power. Later weeks will focus on strength and torque by playing with your cadence. Consistency is key here, but remember that rest is just as important as the hard work.

Here’s a general idea of how the weeks will shape up:

Week 1: Focus on building your aerobic capacity and getting your body used to burning fat for fuel. This sets the stage for the harder work to come.
Week 2: Time to ramp up the intensity. We’ll introduce short, high-power intervals to increase your VO2 max and overall stamina.
Week 3: We’ll mix things up by varying your cadence during workouts. This helps build cycling-specific strength and further boosts your VO2 max and stamina.
Week 4: This week is all about strength and torque. You’ll continue to vary your cadence, and it’s a good time to really focus on keeping your core stable during those harder efforts.

After you finish the plan, make sure to take a recovery week. Just easy spins in zones 1 and 2, keeping your cadence steady around 90 RPM. It’s important to let your body adapt and rebuild. If you’re looking for more structured training, check out some of the beginner plans available, like the 8-week cycling schedule.

Remember, the goal is to get stronger and faster. Pay attention to how your body feels, and don’t be afraid to adjust things slightly if needed. Happy riding!

4. Sixty Minute Climb

Got a big climb on your mind? This four-week plan is designed to help you get ready for it. We’re focusing on building up your ability to sustain power for a long time, which is exactly what you need for those epic ascents. It’s all about improving your steady, sub-threshold power, so you can keep pushing even when things get tough.

We’ll structure your week with a mix of workouts. You’ll have days dedicated to building that endurance, some harder interval sessions to boost your power, and of course, rest days because your body needs time to recover and get stronger. The goal is to make those long climbs feel more manageable.

Here’s a general idea of what a week might look like:

Monday: Rest or light active recovery (like a walk).
Tuesday: Threshold intervals. Think longer efforts at a challenging but sustainable pace.
Wednesday: Steady endurance rides, building your aerobic base.
Thursday: Shorter, harder intervals to push your power limits.
Friday: Active recovery or a complete rest day.
Saturday: A longer endurance ride, ideally incorporating some hills if possible.
Sunday: A moderate endurance ride with some skills practice, like cornering or climbing technique.

Remember to listen to your body. If you’re feeling really tired, it’s okay to swap a harder workout for an easier one or take an extra rest day. Consistency is key, but so is avoiding burnout. You can find more details on specific workouts and how to measure your effort on cycling news and training.

This plan is structured to progressively increase the intensity and duration of your efforts over the four weeks, getting you primed for your target climb.

5. Forty-Five Minute Climb

So, you’ve got a specific hill climb in mind, maybe something that takes about 45 to 60 minutes to get up? This plan is designed to help you get stronger for that exact kind of challenge. It’s all about improving your ability to hold a strong pace, especially around your lactate threshold, which is that point where things start to feel pretty tough but you can still manage it for a decent amount of time. We’ll mix in different kinds of efforts to really build that climbing endurance.

Week 1: Building the Base

Monday: Rest day or a light walk.
Tuesday: Start with a 15-minute warm-up, then do two sets of 10 minutes at your threshold pace, with a 5-minute easy spin between each set. Finish with a 15-minute cool-down. This is a good way to see where you’re at.
Wednesday: A steady 45-90 minute ride at an endurance pace (Zone 2).
Thursday: Warm up for 15 minutes, then do 30 intervals of 30 seconds hard, followed by 60 seconds easy. Cool down for 15 minutes.
Friday: 45-60 minutes of active recovery or a complete rest day.
Saturday: A longer endurance ride, 90 minutes to 3 hours. If your goal climb has hills, try to include some climbing and descending in this ride.
Sunday: A 90-minute endurance ride, maybe with some friends, or focus on skills like cornering or climbing technique.

Week 2: Increasing Intensity

Monday: Rest or active recovery.
Tuesday: After a 15-minute warm-up, tackle two sets of 15 minutes at threshold pace, with 5 minutes easy spinning in between. Finish with a 15-minute cool-down.
Wednesday: Keep up with a 45-90 minute endurance ride (Zone 2).
Thursday: Warm up for 15 minutes. Then, do a hard effort ladder: 30 seconds hard/30 seconds easy, 1 minute hard/1 minute easy, 1:30 hard/1:30 easy, 2 minutes hard/2 minutes easy, then repeat that sequence in reverse. Cool down for 15 minutes.
Friday: 45-60 minutes of active recovery or rest.
Saturday: Another longer endurance ride, 90 minutes to 3 hours, with a focus on hills if possible.
Sunday: 90 minutes of endurance riding, perhaps with some group riding or skill practice.

Week 3: Pushing the Threshold

Monday: Rest or active recovery.
Tuesday: Warm up for 15 minutes. This time, do two sets of 20 minutes at threshold pace, with a 5-minute easy spin between. Cool down for 15 minutes.
Wednesday: A 45-90 minute endurance ride (Zone 2).
Thursday: Warm up for 15 minutes. Then, do 30 intervals of 30 seconds hard with only 30 seconds easy in between. Cool down for 15 minutes.
Friday: 45-60 minutes of active recovery or rest.
Saturday: Aim for a 90-minute to 3-hour endurance ride, incorporating hills if your event requires them.
Sunday: 90 minutes of endurance riding, focusing on smooth riding or climbing.

Week 4: Peaking for the Climb

Monday: Rest day.
Tuesday: A shorter warm-up of 15-30 minutes, followed by one 10-minute interval at threshold pace. Cool down for 15-30 minutes. This is a chance to see how much you’ve improved.
Wednesday: A 60-minute endurance ride (Zone 2).
Thursday: Warm up for 15 minutes. Then, do 10 intervals of 30 seconds hard with 60 seconds easy. Finish with a 15-minute cool-down.
Friday: A 45-minute easy spin with four 30-second hard efforts mixed in.
Saturday: This could be your target climb day, or a similar hard effort. If not, a solid endurance ride is good.
Sunday: Recovery ride or rest.

This plan is inspired by iconic climbs and is designed to help you build strength and endurance. You can find more details about The Climb challenge if you’re looking for more structured training.

6. Thirty Minute Climb

Got a favorite 20- to 40-minute hill climb you’re aiming to conquer? This plan is designed to help you get there. Over four weeks, we’ll focus on boosting your power at lactate threshold and improving your sustained climbing strength. It’s all about building that specific kind of endurance needed for those longer, steady efforts up the road.

This plan is structured to progressively challenge you, building your capacity to hold a strong pace on climbs. We’ll use a mix of interval types and durations to make sure you’re not just getting stronger, but also smarter about how you pace yourself.

Week 1: Building the Base

Monday: Rest day or light active recovery (like a walk).
Tuesday: Threshold intervals. Start with a 15-minute easy warm-up, then do two 10-minute intervals at your threshold pace (Zone 4), with 5 minutes of easy spinning in between. Finish with a 15-minute easy cool-down. This is a good time to record your average power or distance to track progress later.
Wednesday: Endurance ride. Aim for 45-90 minutes at an endurance pace (Zone 2).
Thursday: Hard intervals. After a 15-minute warm-up, do 30 repetitions of 30 seconds hard (Zone 4/5) followed by 60 seconds easy. Finish with a 15-minute easy cool-down.
Friday: Active recovery or rest. A 45-60 minute easy spin or a complete rest day.
Saturday: Long endurance ride. Spend 90 minutes to 3 hours at endurance pace (Zone 2). If you have a hilly event in mind, try to include some climbing and descending.
Sunday: Group ride or endurance ride. Do 90 minutes at endurance pace (Zone 2) and maybe work on some skills, like smooth cornering or climbing technique.

Week 2: Increasing Intensity

Monday: Rest or active recovery.
Tuesday: Threshold intervals. Warm up for 15 minutes, then do two 15-minute intervals at threshold pace (Zone 4), with 5 minutes easy spinning between. Cool down for 15 minutes.
Wednesday: Endurance ride. 45-90 minutes at Zone 2 pace.
Thursday: Hard interval ladder. After a 15-minute warm-up, tackle a ladder of increasing hard efforts: 30 seconds hard/30 seconds easy, 1 minute hard/1 minute easy, 1:30 hard/1:30 easy, 2 minutes hard/2 minutes easy, then back down: 1:30 hard/1:30 easy, 1 minute hard/1 minute easy, 30 seconds hard/30 seconds easy. Finish with a 15-minute easy cool-down.
Friday: Active recovery or rest.
Saturday: Long endurance ride. 90 minutes to 3 hours at Zone 2, incorporating hills if possible.
Sunday: Group ride or endurance ride. 90 minutes at Zone 2, focusing on skills.

Week 3: Sharpening the Edge

Monday: Rest or active recovery.
Tuesday: Threshold intervals. Warm up for 15 minutes, then do two 20-minute intervals at threshold pace (Zone 4), with 15 minutes easy spinning between. Cool down for 15 minutes.
Wednesday: Endurance ride. 45-90 minutes at Zone 2 pace.
Thursday: Hard intervals. After a 15-minute warm-up, do 30 repetitions of 30 seconds hard (Zone 4/5) with 30 seconds easy between. Cool down for 15 minutes.
Friday: Active recovery or rest.
Saturday: Long endurance ride. 90 minutes to 3 hours at Zone 2, including hills.
Sunday: Group ride or endurance ride. 90 minutes at Zone 2, working on skills.

Week 4: Peak Performance

Monday: Rest.
Tuesday: Threshold intervals. A 15-30 minute easy warm-up, followed by one 10-minute interval at threshold pace. Finish with a 15-30 minute easy cool-down. Try to beat your previous power or distance numbers from Week 1!
Wednesday: Endurance ride. 60 minutes at Zone 2 pace.
Thursday: Hard intervals. Warm up for 15 minutes, then do ten 30-second hard efforts (Zone 4/5) with 60 seconds easy between. Cool down for 15 minutes.
Friday: Easy spin. 45 minutes with four 30-second hard bursts.
Saturday: Your target climb! Or a similar effort.
Sunday: Recovery ride. An easy 60-minute spin.

This plan is a great way to build specific climbing strength, and it complements other training well, like the kind you might find in a spin class. Remember to listen to your body and adjust as needed. Happy climbing!

7. Fifteen Minute Climb

Got a 12-20 minute climb you’re aiming to conquer? This plan is designed to help you get there. We’ll focus on boosting your lactate threshold power, which is basically your sustained climbing strength. Think of it as building the engine for those longer uphill efforts.

Over four weeks, we’ll gradually increase the intensity and duration of your efforts to make sure you’re ready. It’s not just about going hard; it’s about going hard for the right amount of time and recovering well so you can keep improving.

Here’s a general idea of how the weeks might look:

Week 1: We start with building a base. You’ll do some threshold intervals, like two sets of 10 minutes at a challenging but sustainable pace, with easy spinning in between. Endurance rides will fill out the rest of your week, keeping your overall fitness ticking over.
Week 2: We’ll push the threshold intervals a bit longer, maybe two sets of 15 minutes. We’ll also introduce some harder, shorter efforts, like a ladder of intervals that get progressively longer, then shorter again. This helps your body adapt to different kinds of stress.
Week 3: Threshold intervals might stay similar, but we’ll increase the duration of those harder efforts. Think about doing intervals that are 1:30 or 2 minutes long, with equal rest. This really targets that sustained power.
Week 4: This is a peak week. We’ll do some threshold intervals and maybe a different kind of hard interval session, like a ladder that gets shorter. The goal here is to sharpen your fitness before you test yourself on that climb. You can track your progress by noting your power output or distance covered during key intervals from week 1.

Remember to listen to your body. Rest days are just as important as the hard efforts. If you’re looking for more structured training, you can find various plans to help you achieve your cycling goals.

8. Ten Minute Climb

Got an 8-12 minute climb you’re aiming to conquer? This plan is built for you. It focuses on boosting your power at lactate threshold and sharpening your top-end speed with some VO2 max work. Think of it as getting you ready for those punchy, sustained efforts that really test your legs.

We’ll break down the four weeks to build you up. The idea is to get you stronger and faster, specifically for those medium-length climbs that can make or break a ride. You’ll be doing a mix of threshold intervals and some harder, shorter bursts to really push your limits.

Here’s a general idea of how the weeks might look:

Week 1: Focus on building a base with threshold intervals and some shorter, hard efforts. This gets your body used to the intensity.
Week 2: Increase the duration of the threshold intervals and introduce a harder interval ladder to build more power.
Week 3: Continue to push the threshold work and add more challenging hard intervals, maybe longer ones.
Week 4: Taper slightly and do some key threshold and hard interval sessions to sharpen your form before you hit that target climb. The goal is to arrive at your event feeling strong and ready.

Remember to listen to your body. Rest days are just as important as the hard work. You can find more details on specific workouts and how to measure your efforts in this indoor cycling workout resource.

9. Forty-Five Second Sprint

Want to get faster on those short, punchy climbs or town line sprints? This plan is all about building explosive power and improving your top-end speed. We’re talking about really digging deep for short bursts. It’s designed to make you stronger and quicker when it counts.

Workout Structure

This plan focuses on anaerobic and neuromuscular training. You’ll be doing short, intense intervals that push your limits. The goal is to recruit more muscle fibers and improve your body’s ability to produce power quickly. Think of it as training your body to react and accelerate with maximum force.

Key Principles

High Intensity, Short Duration: The core of this plan involves very hard efforts for short periods, typically 30-60 seconds. This type of training is excellent for developing raw speed.
Adequate Recovery: Between these intense sprints, you’ll have periods of easy spinning. This recovery is just as important as the sprint itself, allowing your body to prepare for the next effort.
Progressive Overload: As you get fitter, the plan will gradually increase the duration or number of sprints, or slightly reduce recovery time, to keep challenging your system.

Sample Week (Week 1)

Here’s a look at what a typical week might involve:

Monday: Rest or active recovery (like a walk).
Tuesday: Threshold intervals. Warm up for 15 minutes, then do two 10-minute intervals at threshold (Zone 4) with 5 minutes easy spinning in between. Cool down for 15 minutes.
Wednesday: Endurance ride (Zone 2) for 45-90 minutes.
Thursday: Hard intervals. After a 15-minute warm-up, perform 30 repetitions of 30 seconds hard (Zone 4/5) with 60 seconds easy spinning between each. Finish with a 15-minute cool-down.
Friday: Active recovery ride (45-60 minutes) or rest.
Saturday: Longer endurance ride (Zone 2), 90 minutes to 3 hours. If you have hills available, incorporate them.
Sunday: Group ride or endurance ride (Zone 2) for 90 minutes, perhaps focusing on cornering skills.

This plan is great for anyone looking to improve their sprint performance, whether it’s for racing, competitive group rides, or just beating your friends up that local hill. The key is consistency and pushing yourself during those short, hard efforts.

10. Speed Up With Cadex

So, you’ve been putting in the work on the bike, building up your base, and now you’re ready to really amp up your speed. It’s totally doable, but you gotta be smart about it. Trying to cram in a ton of extra miles or going hard every single day? Yeah, that’s usually a recipe for burnout, not for getting faster. Instead, think about making your training more focused. This means adding in some high-intensity efforts, but also making sure you’re recovering properly. You can’t just wing it; you need a plan.

Polarize Your Efforts

What does ‘polarizing’ your workouts mean? Basically, it’s spending a little bit of time doing really hard stuff and then spending the rest of your time doing genuinely easy, endurance-paced rides. It sounds simple, but it’s super effective. You get the most ‘bang for your buck’ from those high-intensity intervals, but doing them too often will just leave you wiped out. Aim for no more than three interval sessions a week. The rest of your riding should be at a comfortable pace where you can still hold a conversation. This approach helps build both your top-end power and your overall aerobic fitness.

Interval Training for Speed

When you’re trying to get faster, interval training is your best friend. You don’t need to spend hours doing them, either. Even workouts with just 8 to 12 minutes of total high-intensity effort can make a big difference. Think about doing sets of short, hard bursts followed by recovery periods. For example, you could try two sets of six 3-minute intervals at your maximum effort, with 3 minutes of easy spinning in between each interval. Then, take an 8-minute break between the two sets. Doing this kind of workout twice a week for a few weeks can really boost your power output. It’s all about quality over quantity when you’re chasing speed.

Equipment Matters

Don’t forget about your gear! Sometimes, the fastest way to get faster is to have the right equipment. For example, using a specific bike frame and wheelset combination can shave off significant time, especially in time trials. If you’re looking to optimize your setup, check out the best time trial gear to see what can give you that extra edge. It’s not cheating; it’s just being smart about how you use your resources to achieve your goals.

Wrapping Up Your 4-Week Indoor Cycling Journey

So, you’ve made it through the four weeks! Whether you were aiming to build endurance, boost your power, or just get into a solid routine, these plans are designed to help you see real progress. Remember, consistency is key, and sticking with it, even on days you didn’t feel like it, is what really makes the difference. Don’t stop here, though. Think about what you learned, what felt good, and what you want to tackle next. Maybe it’s time to try a different plan, or perhaps you’re ready to push yourself even harder. Keep riding, keep pushing, and enjoy the journey.

Frequently Asked Questions

What are indoor cycling workout plans?

Indoor cycling plans are designed to help you get better at cycling, whether you’re a beginner or have been riding for a while. They usually last for four weeks and focus on different things like building endurance, increasing power, or getting faster at sprints.

How often should I ride during the week?

Many plans suggest riding three to five days a week. Some might have you riding more often if you’re looking for a bigger challenge or have more time. It’s good to listen to your body and rest when you need to.

What kind of improvements can I expect from these plans?

These plans are great for building up your strength and speed. You can improve your ability to climb hills, sprint faster, or just become a stronger all-around rider. They help you get fitter and reach your cycling goals.

Can I choose a plan based on my goals?

Yes, many plans can be adjusted. Some focus on specific types of riding like climbing or sprinting, and you can pick one that matches what you want to improve. You can also find plans for different fitness levels.

Do I need special equipment like a power meter?

You can often use these plans with or without a power meter. If you don’t have one, you can use your heart rate or how hard the effort feels to guide you. The plans usually explain how to do this.

What should I do after I finish a training plan?

After finishing a four-week plan, it’s important to rest. Take a week of easy riding to let your body recover. This helps prevent getting too tired and makes sure you get the most out of the training you did.