Training Fundamentals in Cycling - Effective Training for Cyclists 2025

Training fundamentals form the foundation for successful cyclists at all performance levels. Whether beginner or professional – those who understand and consistently apply the scientific principles of training can systematically improve their performance while avoiding overload.

Basic Training Principles

Supercompensation

The principle of supercompensation is the basis of every effective training. After a training stimulus, the performance level initially drops (fatigue), then rises through regeneration above the initial level (supercompensation), and falls back to the original level without a new training stimulus.

Phase 1

Training (Load)

Phase 2

Fatigue (Performance Drops)

Phase 3

Recovery (Performance Rises)

Phase 4

Supercompensation (New Higher Level)

Optimal Training Timing:

Too Early: Not fully recovered yet, risk of overtraining
Optimal: In the supercompensation phase, maximum training effect
Too Late: Performance level has already dropped again

Training Principles

Principle of Progressive Overload - Gradual increase in volume and intensity
Principle of Variation - Variety in training stimuli prevents stagnation
Principle of Continuity - Regular training is crucial for progress
Principle of Individuality - Each athlete requires adapted training load
Principle of Specificity - Training must be aligned with the target discipline

Training Intensity and Heart Rate Zones

The correct training intensity is crucial for training success. Modern training control works with different intensity zones based on heart rate, watts, or lactate values.

The Five Heart Rate Zones

Zone

% of Max HR

Description

Training Goal

Share of Training

Zone 1 - Recovery

50-60%

Very easy pace, light conversation possible

Active recovery, fat metabolism

10-15%

Zone 2 - Base Endurance 1

60-70%

Easy pace, conversation easily possible

Aerobic capacity, fat metabolism

60-70%

Zone 3 - Base Endurance 2

70-80%

Brisk pace, conversation limited

Aerobic-anaerobic transition

10-15%

Zone 4 - Development Zone

80-90%

Hard pace, barely any conversation possible

Lactate tolerance, VO2max

5-10%

Zone 5 - Race/Sprint

90-100%

Maximum load, no conversation

Maximum power, sprint ability

2-5%

Determining Training Zones

Determine Maximum Heart Rate:

Performance diagnostics (most accurate method)
Field test: 5-minute maximum test on a climb
Rule of thumb: 220 minus age (very inaccurate)

The rule of thumb 220 minus age is very inaccurate and can lead to deviations of up to 20 beats. Performance diagnostics provide precise values.

Training Planning and Periodization

Successful cyclists work with structured training planning throughout the year. Periodization divides the training year into different phases with different objectives.

Classic Periodization

Nov-Dec

Transition Phase (Break/Recovery)

Jan-Feb

Preparation Phase 1 (Base Endurance)

Mar-Apr

Preparation Phase 2 (Specific Training)

May-Sep

Competition Phase (Maintain Form, Races)

Oct

Transition Phase (Active Recovery)

Training Volume per Week

Performance Level

Hours/Week

Kilometers/Week

Training Days/Week

Beginner

5-8 Hours

100-150 km

3-4 Days

Ambitious Hobby Athlete

8-12 Hours

200-300 km

4-5 Days

Competitive Athlete

12-18 Hours

300-500 km

5-6 Days

Elite/Professional

20-35 Hours

600-1000 km

6-7 Days

Note: Quality beats quantity – targeted training is more effective than mindless volume accumulation. Better 10 hours of structured training than 20 hours of uncontrolled riding.

Types of Training Sessions

Different training goals require different types of sessions. A balanced training plan contains various session types.

Base Endurance Sessions

Goal: Building aerobic foundation, fat metabolism, capillarization

Intensity: Zone 2 (60-70% max HR)

Duration: 2-6 hours

Frequency: 2-4x per week

Tempo Sessions

Goal: Improving threshold power, lactate tolerance

Intensity: Zone 3-4 (70-90% max HR)

Duration: 1-2 hours with intervals

Frequency: 1-2x per week

Interval Training

Goal: Increasing VO2max, improving lactate clearance

Intensity: Zone 4-5 (80-100% max HR)

Structure: 4-8 intervals of 3-8 minutes with recovery breaks

Frequency: 1-2x per week

Sprint Training

Goal: Improving neuromuscular power, maximum strength

Intensity: Zone 5-7 (maximum effort)

Structure: 6-12 sprints of 10-30 seconds with long recovery

Frequency: 1x per week

Recovery Sessions

Goal: Active regeneration, lactate clearance

Intensity: Zone 1 (50-60% max HR)

Duration: 45-90 minutes

Frequency: As needed between hard sessions

Recovery and Regeneration

Recovery is not less important than training itself – it's when the training adaptations actually occur.

Recovery Measures

Checklist: Optimal Recovery

7-9 hours of sleep per night
Active recovery through easy rides
Adequate protein intake (1.6-2.2g per kg body weight)
Carbohydrate replenishment after intense sessions
Massage and fascia training
Stretching and mobility
Adequate fluid intake (3-4 liters daily)
Regular training breaks (reduced week every 3-4 weeks)

Signs of Overtraining

Watch for Warning Signs:

Persistently elevated resting heart rate (5-10 beats above normal)
Poor sleep quality
Irritability and loss of motivation
Increased susceptibility to infections
Performance decline despite training
Heavy legs and persistent fatigue

At signs of overtraining, immediately reduce training volume and take several rest days. When in doubt, seek medical advice.

Strength Training for Cyclists

Strength training optimally complements cycling training and prevents muscular imbalances. Especially in the preparation phase, strength training should be scheduled 1-2x weekly.

Important Strength Exercises

Lower Body:

Squats (classic and single-leg)
Lunges
Deadlifts
Leg press
Calf raises

Core and Stabilization:

Planks (forearm plank)
Side plank
Back extensions
Crunches
Bird-Dog

Upper Body:

Push-ups
Pull-ups
Rows
Shoulder press

Tip: In the competition phase, only perform strength training as maintenance training 1x per week to not impair recovery capacity.

Training Control and Metrics

Modern training control uses objective metrics to optimize training load.

Functional Threshold Power (FTP)

FTP is the highest power a cyclist can maintain for one hour. It serves as a reference value for training control.

FTP Test Procedure:

20 minutes warm-up with increasing intensity
5 minutes maximum effort
10 minutes easy recovery
20 minutes FTP test (maximum average power)
10 minutes cool down
FTP = 95% of 20-minute average power

Power Zones Based on FTP

Zone

% of FTP

Description

Perceived Exertion

Zone 1

Below 55%

Active Recovery

Very Easy

Zone 2

56-75%

Endurance

Easy

Zone 3

76-90%

Tempo

Moderate

Zone 4

91-105%

Threshold

Hard

Zone 5

106-120%

VO2max

Very Hard

Zone 6

121-150%

Anaerobic Capacity

Maximum

Zone 7

Over 150%

Neuromuscular Power

Sprint

Training Documentation and Analysis

Systematic training documentation enables targeted adjustments and shows progress.

Important Metrics to Document:

Training duration and distance
Average and maximum power
Heart rate data
Subjective perceived exertion (1-10 scale)
Weather and route conditions
Well-being before/after training

Training Peaks and Strava: Modern training platforms like Training Peaks, Strava, or Golden Cheetah automatically analyze training data and calculate important metrics like TSS, CTL, and ATL.

Training Stress Score (TSS)

TSS quantifies training load considering intensity and duration.

TSS Guidelines:

Below 150: Low load
150-300: Medium load
300-450: High load
Over 450: Very high load

Nutrition in Training

Proper nutrition supports training and accelerates recovery.

Carbohydrate Requirements

Training Intensity

Duration

Carbohydrates/Hour

Easy (Zone 1-2)

Below 90 Min

Not Required