If you are new to cycling or want to finally get faster after years of "just riding", you face one key insight: more kilometres alone will not make you stronger. Structured training, however, will. The good news: the basics are manageable – and once you understand them, you can systematically improve your performance while avoiding overtraining. In this article you get the fundamentals: from training principles to training zones to a sample week.
If you are new to cycling or want to finally get faster after years of "just riding", you face one key insight: more kilometres alone will not make you stronger. Structured training, however, will. The good news: the basics are manageable – and once you understand them, you can systematically improve your performance while avoiding overtraining. In this article you get the fundamentals: from training principles to training zones to a sample week.
1. The most important training principles
Every effective training programme is based on a few universal principles that have been established in sports science for decades:
- Supercompensation: After a training stimulus, performance initially drops due to fatigue, rises above the baseline through recovery and falls back without a new stimulus. The next training stimulus should therefore be set exactly in the supercompensation phase – too early risks overtraining, too late wastes the gain.
- Progressive overload: Volume and intensity are increased step by step.
- Variation: Variety in training stimuli prevents stagnation.
- Consistency: Regular training is crucial for progress.
- Individuality: Every athlete needs a load tailored to them.
- Specificity: Training must be geared towards the target discipline.
2. The training zones: from recovery to peak
To control your training at all, you need a model of intensity zones. In German-speaking countries, a model with six zones has become standard:
| Zone | Short description | Main goal |
|---|---|---|
| Compensation zone (KB) | Very easy riding, active recovery | Regeneration, boost metabolism |
| Basic endurance 1 (GA1) | Easy, aerobic, fat metabolism active | Basic endurance, mitochondria, fat oxidation |
| Basic endurance 2 (GA2) | Brisk, mixed metabolism | Expand glycogen stores, raise lactate threshold |
| Lactate threshold (IANS) | Transition aerobic/anaerobic | Lactate production and clearance in balance |
| Development zone (EB) | Anaerobic, lactate rises | VO2max, capillarisation, stroke volume |
| Peak zone (SB) | Maximal, only seconds to a few minutes | Power, sprint, lactate tolerance |
Important to understand: depending on intensity, the body uses different energy pathways – aerobic (with oxygen) or anaerobic (without). Training in the different zones ensures that both systems improve in a targeted way.
3. Control variables: heart rate, watts and FTP
Training zones are usually given as a percentage of maximum heart rate or in concrete watt ranges.
The five heart-rate zones:
| Zone | % of max. HR | Description | Share of training |
|---|---|---|---|
| 1 – Recovery | 50–60 % | Very easy, can talk | 10–15 % |
| 2 – Aerobic endurance 1 | 60–70 % | Easy, easy conversation | 60–70 % |
| 3 – Basic endurance 2 | 70–80 % | Brisk, limited conversation | 10–15 % |
| 4 – Development zone | 80–90 % | Hard, barely talk | 5–10 % |
| 5 – Race/sprint | 90–100 % | Maximal load | 2–5 % |
Be careful with the rule of thumb: "220 minus your age" is very inaccurate and can be off by up to 20 beats. More accurate are a field test (e.g. a 5-minute maximum test on a climb) or professional performance diagnostics.
FTP (Functional Threshold Power) describes the power in watts a rider can sustain for about one hour – it serves as the basis for determining individual training zones. The common test: ride 20 minutes at maximum average power; 95 % of that gives your FTP.
Based on that there is a seven-zone model (after Hunter Allen and Andrew Coggan):
| Training zone | Percentage of FTP |
|---|---|
| Active recovery | < 55 % |
| Endurance | 56–75 % |
| Tempo | 76–90 % |
| Lactate threshold | 91–105 % |
| VO2max | 106–120 % |
| Anaerobic capacity | 121–150 % |
| Neuromuscular power | > 150 % |
Important: FTP is a calculated reference value that does not allow direct conclusions about the physiological processes in the body. For more precise values, a lactate analysis in a step test is recommended – and FTP values should be re-tested regularly under the same conditions.
4. The golden rule: basic endurance first
The biggest mistake many amateur cyclists make: they train too hard. The recommendation is clear: about 80 % of training should take place in the easy base zone (zone 1–2).
Basic endurance training (GA1) should make up 70–80 % of the total volume and brings measurable benefits:
- Improved fat burning
- Better economy of the cardiovascular system
- Higher capillarisation of the muscles
- Stronger immune system
- Optimal recovery capacity
Sports science is also clear here: polarised training – a large block of base training (80–90 % in GA1) plus a small high-intensity block (10–20 % in EB/SB) – sustainably improves basic endurance.
5. Interval training: quality over quantity
Intervals are highly effective, but also demanding – they should only be trained on a solid base. Classic forms:
| Interval type | Load | Rest | Repetitions | Goal |
|---|---|---|---|---|
| Short intervals | 30–60 s (zone 5) | 2–3 min active | 8–12× | Sprint ability |
| Medium intervals | 3–8 min (zone 4) | half the load time | 4–8× | VO2max, lactate tolerance |
| Long intervals | 10–20 min (zone 3–4) | 5–8 min active | 3–5× | Threshold power |
| Sweet spot | 15–30 min (85–95 % FTP) | 5–10 min | 2–4× | Efficient FTP increase |
A popular example from practice is 30/30 intervals: 30 seconds of high, steady load, then 30 seconds of easy spinning – for example 3 × 10 × 30/30. Important: ride the intervals evenly, not the first at 400 watts and the following ones only at 280 watts.
6. Recovery: the secret performance booster
No recovery, no performance gains – the principle of supercompensation applies here too. Concrete measures:
- 7–9 hours of sleep per night
- Active recovery through easy rides
- Enough protein (1.6–2.2 g per kg of body weight)
- Carbohydrates after intense sessions
- Massage, fascia training, stretching
- A reduced training week every 3–4 weeks
Warning signs of overtraining: persistently elevated resting heart rate (5–10 beats above normal), poor sleep, irritability, increased susceptibility to infections, performance drop despite training or "heavy legs". Then immediately reduce volume and take rest days.
7. Add strength training sensibly
Strength training belongs in the programme – especially in the preparation phase, 1–2× per week.
- Lower body: squats (also single-leg), lunges, deadlifts, calf raises
- Core: planks, side planks, back extensions, bird-dog
- Upper body: push-ups, pull-ups, rows
Tip: in the competition phase, 1× per week is enough as maintenance so that recovery capacity does not suffer.
8. Nutrition as a training component
The right carbohydrate intake depends on intensity and duration:
| Intensity | Duration | Carbohydrates/hour |
|---|---|---|
| Easy (zone 1–2) | under 90 min | not required |
| Easy (zone 1–2) | over 90 min | 30–40 g |
| Moderate (zone 3) | over 60 min | 40–60 g |
| Intense (zone 4–5) | every session | 60–90 g |
Occasional fasted training (zone 1–2, max. 90 min) can optimise fat metabolism – but always start intense sessions with full carbohydrate stores.
9. Sample training week
A possible weekly structure for ambitious amateurs:
- Monday: rest day or easy recovery ride (60 min, zone 1)
- Tuesday: base training (90 min, zone 2)
- Wednesday: intervals (75 min, e.g. 5 × 5 min in zone 4)
- Thursday: rest day or strength training
- Friday: base training (90 min, zone 2)
- Saturday: long ride (180–240 min, zone 2–3)
- Sunday: easy recovery (60–90 min, zone 1–2)
A gran-fondo-specific week, by contrast, could look like this: rest day, 1 h roller intervals (2 × 8 × 30/30 in SB), 1:30 h GA1, 1 h technique with cadence pyramid (100–130 rpm), rest day, then 2 h GA1 and 2 h GA1 at the weekend.
10. Conclusion
The basics of cycling training are not rocket science – but they need discipline:
- First build a broad aerobic base (80 % of training in the easy zone).
- Set targeted but dosed stimuli (intervals, tempo sessions).
- Plan recovery – it is part of training.
- Control your training measurably – via heart rate, watts or performance diagnostics.
- Be patient and consistent: the lactate threshold can be raised gradually over months to years with structured training.
Anyone who follows these principles will not only get faster – they will stay healthy and enjoy cycling in the long term. Have fun training!
Published on August 6, 2026 · Prothletics Flow Fitness Guide