Find Your Perfect Cycling Training Plan
Stride offers many free, personalized training plans designed to help you achieve your goals. Whether you’re time-crunched, dedicated, or going all-in, we have plans crafted by professionals including pro cyclist Alex Dowsett and Thighs Club with more to follow.Plan Categories
Time Crunched
Up to 4-6 hours/week Perfect for busy professionals balancing work and family. These plans:- Focus on quality over quantity
- Emphasize high-intensity workouts
- Count every workout when time is precious
- Include specific workouts like FTP tests and threshold sessions
Dedicated
6-10 hours/week For enthusiasts who prioritize cycling alongside life commitments. Ideal for:- Amateur racers
- Weekend warriors
- Those building toward events
- Cyclists seeking consistent improvement
All In
10-15+ hours/week Competitive athletes or those cycling full time. Features:- Structured training like the pros
- High volume with periodization
- Race-specific preparation
- Comprehensive recovery protocols
Plan Selection Process
- Choose Your Time Commitment: Select the weekly hours that fit your schedule
- Pick Your Season: Options include Base, Build, Specialty phases
- Select Your Discipline: Road racing, time trials, endurance events
- View Available Plans: Browse plans that match your criteria
Structured Weekly Schedule
Each plan includes:- Ride Types: Endurance, Threshold, Race Prep, Recovery
- Duration & Intensity: Precisely prescribed for each workout
- Progressive Build: Gradual increase in training stress
- Recovery Days: Built-in rest to prevent burnout
Workout Details
Every workout specifies:- Target duration
- Training stress score (TS)
- Intensity zones
- Specific instructions (e.g., “two explosive 15-second sprints”)
- Purpose and benefits
Calendar Integration
- Add to Calendar: One-click addition to your training calendar
- Adapt to Schedule: Modify workouts to fit your life
- Duplicate Plans: Create variations for different seasons
AI-Powered Schedule Optimization
Stride’s AI will intelligently optimize your training plan to fit your schedule and preferences.Optimize Training Plan Feature
When you add a plan to your calendar, our AI can automatically:- Customize Rest Days: Select your preferred rest day each week
- Schedule Long Rides: Choose your preferred day for endurance workouts
- Fit Your Schedule: AI analyzes your calendar and adapts the plan accordingly
How It Works
- Add Plan to Calendar: Select your training plan
- Optimization Dialog: Choose your preferences:
- Preferred Rest Day: Pick which day you prefer to rest (e.g., Monday)
- Long Ride Day: Select your preferred day for long rides or endurance workouts (e.g., Saturday)
- AI Optimization: The system will:
- Rearrange workouts to match your preferences
- Maintain the training stress progression
- Ensure proper recovery between hard efforts
- Adapt to your existing calendar commitments
Benefits
- Personalized Schedule: Training that fits your life, not the other way around
- Consistent Routine: Same rest and long ride days each week
- Smart Adaptation: AI ensures training effectiveness while respecting your constraints
- Flexibility: Can re-optimize anytime your schedule changes
Professional Design
Plans are created by experienced coaches and professional athletes who understand:- The science of training adaptation
- Real-world time constraints
- Progressive overload principles
- The importance of recovery
- Race-specific demands