CoachingAnswer

WHAT DOES A SPRING TRAINING PLAN FOR CYCLISTS LOOK LIKE?

By Anthony WalshRoadman CyclingUpdated 9 July 2026

WHO THIS IS FOR

IS THIS YOU?

The structured amateur entering the build phase

You have rebuilt your base after winter and want a framework for the spring build.

The self-coached rider

You plan your own training and need a spring template to work from.

THE ROADMAN VIEW

Spring is where the season is built or broken. Anthony has watched riders do one of two things every April: either they wing it and waste the month with random rides, or they go too hard too soon and arrive at their target event in June already tired. The spring build phase sits between those two errors — structured enough to produce fitness, controlled enough not to bury you.

The framework is an 8-week block with a deload in the middle. The first three weeks introduce one threshold session per week alongside your easy riding and a growing long ride. Threshold is the engine-builder — 2x20 minutes at 95-105% FTP with good pacing. Nothing fancy. After three weeks of that, take a lighter week to absorb the work. Then add the second quality session — VO2max intervals at 110-120% FTP, which lift the ceiling that your threshold work chases. Push the long ride to 3-4 hours. Deload again in week eight and test.

The thing that makes this work is the deloads. Most self-coached riders skip them because they feel like lost time. They are not. A deload week is when your body converts the stress of the previous three weeks into actual fitness. Skip it and you carry accumulated fatigue into the next block, which blunts the response. Every third or fourth week: back off, rest, and come back stronger.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Professor Stephen SeilerExercise physiologist, polarised-training researcher
The build phase should add intensity progressively while maintaining the easy-hard distribution. Adding one quality session at a time, with proper deloads between blocks, is the most reliable progression model for amateurs.
Hear it: 80/20 Training to Ride Faster | Dr Stephen Seiler
Joe FrielAuthor of The Cyclist's Training Bible
The spring build phase is the most important block in the annual plan. It is where threshold and VO2max are developed against the base you built over winter. Periodise it with deloads every 3-4 weeks or the quality degrades before the block ends.
Hear it: Joe Friel's Cycling Training Plan Structure | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Weeks 1-3: one threshold session plus volume
2x20 minutes at 95-105% FTP once per week. All other rides easy (zone 2). Long ride grows each week — add 30 minutes per week. Total weekly hours at your sustainable level.
Week 4: deload
Cut volume to 50-60% of weeks 1-3. Keep one short session with a few tempo efforts to maintain feel, but drop the long ride and extra volume. Sleep more. Eat well.
Weeks 5-7: threshold plus VO2max
One threshold session (2x20 min) and one VO2max session (5x4 min at 110-120% FTP) per week. Long ride at 3-4 hours. Everything else easy. Two quality days plus easy volume is the formula.
Week 8: deload and test
Easy week followed by an FTP test. Use the result to set zones for the summer race/event block. This is your honest spring fitness level — train from it, not from memory.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKESkipping the mid-block deload because it feels like lost time.
FIXThe deload is where fitness expresses itself. Three weeks of load plus one week of rest produces more than four consecutive weeks of load.
MISTAKEAdding too many hard sessions at once.
FIXOne quality session per week in weeks 1-3, two in weeks 5-7. Adding three or four hard sessions overwhelms recovery for most amateurs.
MISTAKENeglecting the long ride in favour of more intervals.
FIXThe long easy ride builds aerobic durability that intervals cannot replicate. It is non-negotiable in a spring build — protect it.

FAQ

FREQUENTLY ASKED QUESTIONS

When should I start my spring build phase?

8-12 weeks before your first target event or the point in the season where you want peak fitness. If your A-race is in June, start the build in April after a 4-6 week base rebuild from winter.

How many hours per week for a spring build?

The same sustainable weekly hours you identified in your base phase — typically 6-10 for most serious amateurs. The build adds intensity, not necessarily volume. Quality changes; total hours stay manageable.

Should I still do strength training in spring?

Yes, but shift to maintenance — one to two sessions per week at the same load, reduced volume. The spring build is about cycling fitness; strength work maintains what you built over winter rather than building new strength.

What if I missed the winter base entirely?

Compress the base into 4-6 weeks of easy riding before starting the build. You will arrive at the build with a smaller base, which limits how much intensity you can absorb, but it is better than skipping straight to intervals.

How much FTP gain can I expect from a spring build?

5-10% is typical for a well-structured 8-week build in a trained amateur. First-year riders may see more. Long-trained riders may see 2-5%. The gain shows up at the week-8 test, not mid-block.

Can I do this plan indoors?

The interval sessions work well indoors. The long ride is better outdoors for endurance adaptation and bike handling, but can be done on the turbo if weather prevents outdoor riding. Mix both where possible.

RELATED EPISODES

HEAR THE CONVERSATIONS

80/20 Training to Ride Faster | Dr Stephen Seiler

Joe Friel's Cycling Training Plan Structure | Roadman Cycling