Assembling the Dream

Experience, passion and conviction come built in. Introducing Team Cognicion.

Cycling Training Muscles: For Beginners, Intermediates, and Racers

Cycling Training Muscles: For Beginners, Intermediates, and Racers

Learn more about cycling training muscles (cykling träning muskler).


The beginner plan is for those who are new to the sport but want to challenge themselves to improve their fitness and overall health.

You want to be able to ride for three hours at a steady pace. You will start with low-intensity exercises for the first five weeks. The second half of the program will include longer, more intense sessions.

You'll need to exercise for 6.5-8 hours per week. This includes some time on the bike to strengthen different muscles and decrease the risk of injury.


This plan is designed for riders who want to increase their stamina for long-distance sportives or for longer weekend rides of at least five hours.

This 10-week plan will help you build your aerobic base. It will start with muscle strength and then focus on cadence. This will increase your resistance to fatigue. Low-intensity sessions are used in the second half to increase your body's use of fat as a source of energy. Then, you will be able to exercise more to improve your overall fitness.

The programme requires you to dedicate around 8-10 hours per semaine. It also includes some cross-training off-bike.


This guide is ideal for those who are just starting out in road racing, and want to target events between 30-90km and 60 km. If you are an experienced racer who has lost their fitness, this will be a great resource.

This assumes you are already a competent cyclist who has at least one year of consistent training. You will also need to feel confident riding in a group.

The first half of the 10-week program focuses on pace changes. These are crucial in racing, whether it's responding to an attack or taking on difficult sections of terrain. You'll also be able to increase your anaerobic threshold.

You will be working fast and delivering explosive bursts of energy over the next five weeks. This will enable you to put in strong efforts, even when you are tired. This will allow you to increase your anaerobic and VO2 max power.

This program is not about large distances; too much volume will only make you tired. Therefore, it is important to focus on specific race intensities in strategic ways.