Training Plans for Cyclists

Customized workouts delivered daily to your inbox

Whatever your goal, Strava's training plans will help you get there.

  • Choose from ten four-week plans to get you fast and fit for your favorite sprint or climb
  • Customize your plan based on your weekly training volume, from five hours per week to twelve
  • Improve your fitness with bike workouts that can be completed indoors or outdoors
  • Included free with Strava Premium. Start your Free 30-Day Trial.
  • Sixty Minute Climb

    Climbing Endurance (Galibier)
     
    4 Weeks · 5 Workouts per Week

    Is there an epic climb on your bucket list that you’d just love to check off? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to improve your sustained, sub-threshold power.

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    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Forty-five Minute Climb

    Steady State/Climbing Endurance (Trollstigen)
     
    4 Weeks · 5 Workouts per Week

    Is there a 40-60 minute hill climb that you’d love to tackle? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your lactate threshold power with a mix of workouts both above and below that intensity.

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    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Thirty Minute Climb

    Lactate Threshold/Steady State (Old La Honda)
     
    4 Weeks · 5 Workouts per Week

    Do you have a favorite 20-40 minute hill climb that you’re eager to PR? Take your preparation to the next level with this training plan. It’s four weeks long, and it’s designed to improve your power at lactate threshold and sharpen your sustained climbing power.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Fifteen Minute Climb

    Lactate Threshold (Fourmile)
     
    4 Weeks · 5 Workouts per Week

    Itching to mix it up on that 12-20 minute hill climb you’ve had your sights set on for a while now? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your lactate threshold power and sharpen your climbing ability.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Ten Minute Climb

    VO2 Max/Lactate Threshold (Poggio)
     
    4 Weeks · 5 Workouts per Week

    Do you have a favorite 8-12 minute hill climb that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your power at lactate threshold and top end speed with some VO2 max work.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Six Minute Climb

    VO2 Max (Camino Alto)
     
    4 Weeks · 5 Workouts per Week

    Itching to mix it up on that 4-8 minute hill climb you’ve had your sights set on for a while now? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your power at VO2 max and increase peak power output for short climbs.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Three Minute Climb

    Anaerobic/VO2 Max (Koppenberg)
     
    4 Weeks · 5 Workouts per Week

    Do you have a favorite power climb that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to improve lactate threshold power and sharpen your top-end speed with some VO2 max work.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Ninety Second Sprint

    Anaerobic (Paterberg)
     
    4 Weeks · 5 Workouts per Week

    Do you have a favorite hill sprint that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to improve lactate threshold power and sharpen your top-end speed with some VO2 max work.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Forty-five Second Sprint

    Anaerobic/Neuromuscular (MLK Bump)
     
    4 Weeks · 5 Workouts per Week

    Be the strongest on that bump sprint next time you and your riding buddies decide to mix it up. Take your preparation to the next level with this training plan. It’s four weeks long and it’s designed to improve your top-end power and speed with a variety of sprint intervals.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Twenty Second Sprint

    Neuromuscular (Bleacher Sprint)
     
    4 Weeks · 5 Workouts per Week

    Do you have a favorite town sign sprint that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to sharpen your sprinting ability by improving neuromuscular recruitment, force development and aerobic conditioning.

    Upgrade to Premium to start your training plan

    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Beginner Indoor Training Plan

    Endurance
     
    4 Weeks · 3-5 Workouts per Week

    This plan will have you on your bike three to five days a week and covers all aspects of riding. It's built for the athlete who wants to maintain year-round cycling fitness and establish a routine.

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    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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  • Intermediate Indoor Training Plan

    Endurance
     
    4 Weeks · 3-5 Workouts per Week

    This is a more advanced training plan for time-crunched cyclists who have built an aerobic base and want to maintain fitness over the indoor cycling season.

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    Premium athletes have access to all training plans, as well as an array of our most innovative features.

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