Endurance cycling plans

Sample week: Endurance Kickstart

Week 1 of Endurance Kickstart · Beginner

Open the full plan, week by week, in Glood.

Endurance Kickstart

Beginner · 4 weeks · Goal: Endurance

A four-week entry point into pure aerobic training — no structured intensity, just steady Zone 2 riding. Weekly volume builds from roughly 3 to 4 hours, with the Saturday long ride growing from 60 to 75 minutes. Week 4 backs off to an easier, lower-volume week rather than building further. Best as a reset after time off the bike or a gentle first taste of structured endurance work — not a complete base-building program on its own.

Open the full plan, week by week, in Glood.

Endurance Foundation

Beginner · 6 weeks · Goal: Endurance

Six weeks of progressive aerobic volume for beginners building real Zone 2 endurance. Weekly time builds from roughly 3 to 4.5 hours, with the Saturday long ride extending from 60 to 90 minutes. Recovery week lands at week 4; weeks 5–6 push for a second, shorter gain without a second recovery week, with one light tempo touch introduced late to keep the legs sharp. Suits riders who completed a kickstart block and want a fuller foundation before adding structured intensity.

Open the full plan, week by week, in Glood.

Endurance Builder

Beginner · 8 weeks · Goal: Endurance

Eight weeks across two chained mesocycles of aerobic volume building. Weekly time climbs from roughly 3 to 5 hours, with the Saturday long ride growing from 60 to 100 minutes. Recovery weeks land at week 4 and week 8 — the second doubling as the block's close. Light tempo touches enter in week 6 and become more regular through week 8, adding just enough stimulus without disrupting the aerobic focus. For riders ready to commit two months to building a genuine endurance base.

Open the full plan, week by week, in Glood.

Endurance Block

Beginner · 10 weeks · Goal: Endurance

A ten-week endurance block following the same recovery/taper rhythm as the Gran Fondo prep plans, but built purely around aerobic volume rather than an event date. Weekly time builds from roughly 3 to 5.5 hours, with the Saturday long ride extending from 60 to 110 minutes. Recovery weeks fall at week 4 and week 8, with a wind-down in week 10 to consolidate the gains rather than chase one more peak. Tempo touches appear from week 6 onward. For beginners ready for a sustained, multi-month aerobic commitment.

Open the full plan, week by week, in Glood.

Full Base Phase

Beginner · 12 weeks · Goal: Endurance

The fullest expression of pure aerobic base-building at Beginner level — three chained four-week mesocycles totaling twelve weeks. Weekly time builds from roughly 3 to 6 hours, with the Saturday long ride extending from 60 to 120 minutes. Recovery weeks land at week 4 and week 8, with a deload/taper in week 12 to close the block. Light tempo touches recur through each build phase from week 6 onward to keep the legs from going stale. For riders with the time and consistency to commit a full off-season to aerobic development before layering in structured intensity.

Open the full plan, week by week, in Glood.

Endurance Kickstart

Intermediate · 4 weeks · Goal: Endurance

A four-week entry point into structured aerobic training for intermediate riders who aren't building from zero. Weekly volume builds from roughly 6 to 7 hours, with the Saturday long ride growing from 90 minutes to 2 hours. Mostly Zone 2 work, with a tempo or sweet-spot day appearing once or twice across the block rather than every week. Week 4 backs off to an easier, lower-volume week rather than building further. Best as a reset or a short block between bigger commitments — not a complete base-building program on its own.

Open the full plan, week by week, in Glood.

Endurance Foundation

Intermediate · 6 weeks · Goal: Endurance

Six weeks of progressive aerobic volume for intermediate riders who need more than pure Zone 2 to keep adapting. Weekly time builds from roughly 6 to 7.5 hours, with the Saturday long ride extending from 90 minutes to 2.25 hours. A weekly tempo or sweet-spot day is established by week 3 and carries through the rest of the block. Recovery week lands at week 4; weeks 5–6 push for a second, shorter gain without a second recovery week. Suits riders who completed a kickstart block and want a fuller foundation.

Open the full plan, week by week, in Glood.

Endurance Builder

Intermediate · 8 weeks · Goal: Endurance

Eight weeks across two chained mesocycles of aerobic volume building, with a consistent weekly tempo or sweet-spot day from early in the block to keep generating stimulus. Weekly time climbs from roughly 6 to 8.5 hours, with the Saturday long ride growing from 90 minutes to 2.5 hours. Recovery weeks land at week 4 and week 8 — the second doubling as the block's close. For riders ready to commit two months to building a genuine endurance base without losing sharpness.

Open the full plan, week by week, in Glood.

Endurance Block

Intermediate · 10 weeks · Goal: Endurance

A ten-week endurance block following the same recovery/taper rhythm as the Gran Fondo prep plans, built around aerobic volume with a consistent weekly tempo or sweet-spot day throughout. Weekly time builds from roughly 6 to 9 hours, with the Saturday long ride extending from 90 minutes to 3 hours. An occasional light threshold touch appears in the back half to keep top-end sharp. Recovery weeks fall at week 4 and week 8, with a wind-down in week 10 to consolidate the gains. For intermediate riders ready for a sustained, multi-month aerobic commitment.

Open the full plan, week by week, in Glood.

Full Base Phase

Intermediate · 12 weeks · Goal: Endurance

The fullest expression of aerobic base-building at Intermediate level — three chained four-week mesocycles totaling twelve weeks. Weekly time builds from roughly 6 to 10 hours, with the Saturday long ride extending from 90 minutes to 3.5 hours. A consistent weekly tempo or sweet-spot day runs throughout, with light threshold work introduced in the final 2–3 weeks to sharpen top-end fitness. Recovery weeks land at week 4 and week 8, with a deload/taper in week 12 to close the block. For riders with the time and consistency to commit a full off-season to aerobic development.

Open the full plan, week by week, in Glood.

Endurance Kickstart

Advanced · 4 weeks · Goal: Endurance

4-week single-mesocycle introduction to the Endurance goal at Advanced level. Builds from 10 to a peak of 11.5 hours across weeks 1-3, long ride from 2 to 3 hours, then a full recovery week. A reset or entry point — one textbook mesocycle, not a complete base-building promise.

Open the full plan, week by week, in Glood.

Endurance Foundation

Advanced · 6 weeks · Goal: Endurance

6-week extended single-mesocycle Endurance block at Advanced level — the upper edge of the standard 3-6 week mesocycle, matching the recovery placement already used in the existing Elite 6-week aerobic plan. Builds from 10 to a peak of 12 hours, long ride from 2 to 3.5 hours. Recovery only at week 4; weeks 5-6 are a short second push with no second recovery week.

Open the full plan, week by week, in Glood.

Endurance Builder

Advanced · 8 weeks · Goal: Endurance

8-week Endurance block at Advanced level — two chained mesocycles. Builds from 10 to a peak of 13 hours across weeks 5-7, long ride from 2 to 4 hours. A weekly tempo touch is introduced in the second mesocycle to make efficient use of the added volume. Recovery at week 4 and week 8, the latter doubling as the block's close.

Open the full plan, week by week, in Glood.

Endurance Block

Advanced · 10 weeks · Goal: Endurance

10-week Endurance block at Advanced level, following the same recovery cadence already used in the existing 10-week Gran Fondo plan — recovery at weeks 4 and 8, taper at week 10. Builds from 10 to a peak of 14 hours across weeks 5-7, long ride from 2 to 4.5 hours, with a brief threshold touch introduced in week 7. Week 9 re-engages before the week 10 wind-down.

Open the full plan, week by week, in Glood.

Full Base Phase

Advanced · 12 weeks · Goal: Endurance

12-week full base-phase Endurance block at Advanced level — three chained mesocycles, matching Friel's recommended minimum base-phase length. Builds from 10 to a peak of 15 hours across weeks 9-11, long ride from 2 to 5 hours, with sweet spot and brief threshold touches woven in increasingly through the back two-thirds. Recovery at weeks 4 and 8, deload/taper at week 12. The fullest expression of this goal at Advanced level.

Open the full plan, week by week, in Glood.

Endurance Kickstart

Elite · 4 weeks · Goal: Endurance

4-week single-mesocycle introduction to the Endurance goal at Elite level. Builds from 15 to a peak of 16.5 hours across weeks 1-3, long ride from 2.5 to 4 hours, then a full recovery week. An entry point or reset between blocks — one textbook mesocycle, not a complete base-building promise.

Open the full plan, week by week, in Glood.

Endurance Foundation

Elite · 6 weeks · Goal: Endurance

6-week extended single-mesocycle Endurance block at Elite level — the upper edge of the standard 3-6 week mesocycle, matching the recovery placement already used in the existing Elite 6-week aerobic baseFitness plan. Builds from 15 to a peak of 17 hours, long ride from 2.5 to 4.5 hours. Recovery only at week 4; weeks 5-6 are a short second push with no second recovery week.

Open the full plan, week by week, in Glood.

Endurance Builder

Elite · 8 weeks · Goal: Endurance

8-week Endurance block at Elite level — two chained mesocycles. Builds from 15 to a peak of 18.5 hours across weeks 5-7, long ride from 2.5 to 5 hours. A weekly tempo day is added in the second mesocycle to make efficient use of the higher volume. Recovery at week 4 and week 8, the latter doubling as the block's close.

Open the full plan, week by week, in Glood.

Endurance Block

Elite · 10 weeks · Goal: Endurance

10-week Endurance block at Elite level, following the same recovery cadence already used in the existing 10-week Gran Fondo plan — recovery at weeks 4 and 8, taper at week 10. Builds from 15 to a peak of 19 hours across weeks 5-7, long ride from 2.5 to 5.5 hours, with a threshold touch introduced in week 7. Week 9 re-engages before the week 10 wind-down.

Open the full plan, week by week, in Glood.

Full Base Phase

Elite · 12 weeks · Goal: Endurance

12-week full base-phase Endurance block at Elite level — three chained mesocycles, matching Friel's recommended minimum base-phase length and the volume WorldTour riders average in their own off-season base periods. Builds from 15 to a peak of 20+ hours across weeks 9-11, long ride from 2.5 to 6 hours. From week 9, Saturday and Sunday become back-to-back long rides rather than one isolated long day — mirroring how training camps structure accumulated fatigue at this level. Recovery at weeks 4 and 8, deload/taper at week 12. The fullest expression of this goal at Elite level.

Open the full plan, week by week, in Glood.

Workouts for this goal

Explore endurance cycling workouts and long ride cycling workouts to understand related session types. Compare all cycling training plan summaries or read how to choose and follow a plan in Glood.