Cadence’s Included Training Plans and Workouts
Because you can edit or delete the included Training Plans and Workouts, the original Training Plans are provided here if you ever want to download and import them.
Also see Tips from the Coach for guidance on getting the most from these plans and Personalized Coaching if you’d like to take your training to the next level with expert one-on-one guidance tailored to your goals, schedule, and progress.
Cycling Training Plans
Fitness Tests for Cycling
Catalog of workouts for testing cycling fitness.
Cycling Base Endurance
Eight weeks with a lot of Zone 2 volume with cadence and torque variations, setting the floor for later intensity. A bit of fartlek added for variety. 5-9 hours per week, 3-4 workouts per week.
Cycling FTP Builder
Eight week power based schedule centered on 2×20min and over‑under intervals to raise Functional Threshold Power. 4-6 hours per week, 3-4 workouts per week.
Cycling Sprint Power Boosters
Six weeks dedicated to neuromuscular work: standing starts, short maximal sprints, and gym plyometrics for raw peak‑power gains. It is important to supplement this on-bike trainings with off-bike strength exercises!! 4-5 hours per week, 3 Workouts per week (+ additional off-bike strength workouts).
Cycling VO2‑Max Spike
Six weeks of high‑intensity 30 second to 4 minute efforts with generous recovery. Minimal total volume, maximal aerobic‑capacity stimulus. If you need more volume, then you can add some recovery rides on Sundays. Keep it Zone 1 up to mid Zone 2—never more than low to mid Z2! Be disciplined, the 3 weekly sessions are very hard! 3-4 hours per week, 3 workouts per week.
Time‑Crunched Cyclist
Six week, three rides perweek plan for busy athletes: one sprint session, one sweet‑spot FTP builder, one longer weekend ride. 4-6 hours per week, 3 workouts per week.
Criterium Race Prep
Eight‑week plan combining anaerobic‑capacity repeats, leg‑searing sprint drills, and high‑cadence technical cornering sessions; tuned for 30 to 60‑minute crits. 5-6 hours per week, 4 Workouts per week
First 50 Mile Ride
Twelve week endurance build that nudges weekend long rides from 20mi up to 55mi/90km. Mid‑week rides focus on cadence drills and aerobic tempo. This plan is for less trained athletes who want to start with structured workouts and can be completed without a power meter. 2-4 hours per week, 3 workouts per week.
Century Ride Finisher / Gran Fondo
100mi/160km – Twelve‑week plan peaking at 80-90mi (130-150km) training rides; progressive tempo blocks and back‑to‑back long rides for stamina. Preparation for Gran Fondo with tapering. 6-10 hours per week, 4 Workouts per week
Running Training Plans
Couch to 5K
An 8 week walk‑run progression that takes you from almost no physical shape to continuously covering 5km, with three sessions per week and the longest single run topping out around 30 minutes.
10K Run Finisher
A 10‑week plan that builds from a 5km base to comfortably finishing 10km; includes one long run, one speed‑skills session, and one easy run each week. Threshold speed is based on your 5k pace. 3 runs per week.
Running Aerobic Base Builder
Six weeks of low‑intensity mileage with strides; designed to lay a fatigue‑resistant foundation before any targeted race prep. This is mostly based on HR, except for strides, that should be 20-30s with focus on upright posture, quick turnover, relaxed arms. Strides are for neuromuscular activation, not speed. 4 runs per week.
5K Run VO2-Boost
A 6‑week intensity block featuring short hill sprints, 400‑600m repeats, and 3‑5km tempo runs to punch up top‑end speed. If you don’t have a hill, treadmill at incline is the best replacement. If no treadmill either, use flat sprints but cap them at 10 sec and prioritize sharpness over max speed. There is a risk of injuries with such efforts, so finding a hill nearby should be prioritized! 3 runs per week.
Half‑Marathon Beginner
Twelve weeks. Gradual mileage increase and controlled long runs; no complicated speed work—aim is to finish upright and uninjured. This is mostly based on HR, except for strides, that should be 20-30s with focus on upright posture, quick turnover, relaxed arms. Strides are for neuromuscular activation, not speed. Week 4 and 8 are deload weeks. Tapering up to Half-Marathon day. 4 runs per week.
Half‑Marathon Performance
Fourteen weeks for the sub‑2‑hour crowd. Adds tempo and cruise‑interval sessions plus steady‑state long runs with race‑pace finishes. Threshold pace based on your 10km pace. Tapering to prepare for a fast Half-Marathon. 4 runs per week.
Marathon Beginner
A 16‑week conservative mileage build with step‑back weeks; peak long run 20mi / 32km. Includes optional walk breaks and cross‑training days. This is mostly based on HR, except for strides, that should be 20-30s with focus on upright posture, quick turnover, relaxed arms – and Fartlek, 30-60s with focus on speed pick-up/variations. Strides are for neuromuscular activation, not speed. Week 4, 8, and 12 are deload weeks, tapering up to Marathon day. 4 runs per week, optional cross-training added as a 45-60 minutes cycling in pure Zone 2 on the day after the “Long run”.
Marathon Performance
Sub 4-hour target. Twenty weeks, four runs per week. Structured speed, tempo, and progression long runs aimed at breaking the 4‑hour barrier. This is mostly based on HR, except for intervals sessions, strides; that should be 20-30s with focus on upright posture, quick turnover, relaxed arms – and Fartlek; 30-60s with focus on speed pick-up/variations. Strides are for neuromuscular activation, not speed. Week 4, 8, 12, and 16 are deload weeks, tapering up to Marathon day. Pace is based on your 5k threshold pace. 4 runs per week, optional cross-training added as a 45-60 minutes cycling in pure Zone 2 on the day after the “Long run”.
