How to Build a Simple Cycling Training Schedule for New Riders

A simple, sustainable cycling training schedule helps you get fitter without burning out. For most new riders, that means riding three days per week, keeping most effort easy, and gradually increasing time. Start with two 30–60 minute easy rides plus one longer weekend ride, add only 5–10% more time weekly, and include at least one full rest day. Use a clear goal (like completing a 20-mile ride), track your progress, and adjust every four weeks. This approachable structure builds aerobic fitness, confidence, and skills while keeping the focus on safety and enjoyment—core values we champion at Hiking Manual.