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Six Months to Better Cycling Fitness with Strength and Yoga

Browse More Plans

Six Months to Better Cycling Fitness with Strength and Yoga

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Paul Warloski

All plans by this Coach

Length

24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is a great plan for beginning and intermediate cyclists who want to build fitness, strength, and mobility before tackling summer events and longer rides.
The plans includes endurance riding for volume, intervals for building FTP and VO2max, strength training, and yoga.
I am a Level 1 USA Cycling coach, plus a certified yoga instructor and personal trainer.
My goal is for cyclists to build their fitness, strength, and mobility to be be complete athletes before tackling centuries, fondos, or gravel rides.
The plan starts out with some VO2max intervals, which can be done on a trainer, plus some longer volume endurance rides. I include specific strength training sessions with exercise videos to make sure you have the right form. And you'll get three yoga videos a week to practice with to build mobility.
If you have questions along the way, please feel free to email me at paulw@SimpleEnduranceCoaching.com

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Strength Workout

StructuredStrengthStructured Workout
A: Deadlift
B: Banded Row
C: Band Chest Press
D: Cable Single Arm Shoulder Press
E: KB High Pull
F: Hollow Hold
G: Side Plank
Details

Endurance

Bike01:00:00
The goal of endurance rides is to build your aerobic capacity. This ride builds mitochondrial density in your muscles, increases fat metabolism, and makes you more efficient in your pedal stroke, oxygen use, and muscle function.

Heart rate is generally a good measure of effort. Stay below your base HR. You can also use the Talk Test - if you can have a good conversation, you're in the right zone. Finally, work on your nose breathing. If you can consistently breathe through your nose, you're in the right zone.

Remember that your heart rate will increase the longer your ride. Slow down to keep your heart rate below your threshold.
Details
Tuesday

30/30s

Bike01:01:0059 TSSStructured Workout
Jump out of the saddle, then settle in for as much power as you can maintain. These are not sprints but maximal efforts so work on consistency in the intensity.
Your power will decrease slightly as you do these.
Don't bother looking at power, just jump and go as hard as you can consistently go.
Details

Awkward Yoga 30

Other00:31:46
https://youtu.be/ds4aH7s5tTY
Details
Wednesday

Awkward Yoga Recovery 1

Other00:11:00
https://youtu.be/6fROygEqaO8
Details
Thursday

Strength Workout

StructuredStrengthStructured Workout
A: Deadlift
B: Banded Row
C: Band Chest Press
D: Cable Single Arm Shoulder Press
E: KB High Pull
F: Hollow Hold
G: Side Plank
Details

Endurance

Bike01:00:00
The goal of endurance rides is to build your aerobic capacity. This ride builds mitochondrial density in your muscles, increases fat metabolism, and makes you more efficient in your pedal stroke, oxygen use, and muscle function.

Heart rate is generally a good measure of effort. Stay below your base HR. You can also use the Talk Test - if you can have a good conversation, you're in the right zone. Finally, work on your nose breathing. If you can consistently breathe through your nose, you're in the right zone.

Remember that your heart rate will increase the longer your ride. Slow down to keep your heart rate below your threshold.
Details
Friday

Medium Intensity (Tempo) Intervals

Bike01:00:0046 TSSStructured Workout
Do specified intervals at about 82 to 85 percent of FTP/Max HR, or LT, or a perceived exertion of 7 to 8.
The goal is to build aerobic capacity, build your body's ability to work a little harder than it's used to, and build overall strength and endurance.
Details
Saturday

Endurance

Bike02:00:00
The goal of endurance rides is to build your aerobic capacity. This ride builds mitochondrial density in your muscles, increases fat metabolism, and makes you more efficient in your pedal stroke, oxygen use, and muscle function.

Heart rate is generally a good measure of effort. Stay below your base HR. You can also use the Talk Test - if you can have a good conversation, you're in the right zone. Finally, work on your nose breathing. If you can consistently breathe through your nose, you're in the right zone.

Remember that your heart rate will increase the longer your ride. Slow down to keep your heart rate below your threshold.
Details
Sunday

Awkward Yoga Recovery 1

Other00:11:00
https://youtu.be/6fROygEqaO8
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:59:00 04:00:00
Other x2
00:38:00 00:32:00
strength x2
—— ——
Custom x1
00:07:00 00:11:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
06:59:00 04:00:00
Other Other
00:38:00 00:32:00
StructuredStrength strength
—— ——
Other Custom
00:07:00 00:11:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Paul Warloski

Simple Endurance Coaching

Simple Endurance Coaching offers personalized coaching for everyday endurance athletes, focusing on running, cycling, and triathlon training.
We rely on research-based methods, blending endurance training, strength workouts, yoga for mobility, and nutritional guidance.
We cater to a range of athletes, especially those over 50, and provide structured plans and virtual sessions to support clients in achieving their fitness and adventure goals.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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