Beginner (20km)
Build up to 20km total
Week 1
Monday | Off
Tuesday | 20 minutes steady
Wednesday | Off
Thursday | 20 minutes steady
Friday | Off
Saturday | 30 mins weight training
Sunday | 8km long ride
Week 2
Monday | Off
Tuesday | 20 minutes steady
Wednesday | Off
Thursday | 20 minutes steady
Friday | Off
Saturday | 30 mins weight training
Sunday | 10km long ride
Week 3
Monday | Off
Tuesday | 20 minutes steady
Wednesday | Off
Thursday | 20 minutes steady
Friday | Off
Saturday | 30 minutes weight training
Sunday | 11km long ride
Week 4
Monday | Off
Tuesday | 30 minutes steady
Wednesday | Off
Thursday | 30 minutes steady
Friday | Off
Saturday | 30 mins weight training
Sunday | 12km long ride
Week 5
Monday | Off
Tuesday | 30 minutes steady
Wednesday | Off
Thursday | 30 minutes steady
Friday | Off
Saturday | 30 minutes weight training
Sunday | 15km long ride
Week 6
Monday | Off
Tuesday | 30 minutes steady
Wednesday | Off
Thursday | 30 minutes steady
Friday | Off
Saturday | 30 minutes weight training
Sunday | 16km long ride
Week 7
Monday | Off
Tuesday | 35 minutes steady
Wednesday | Off
Thursday | 35 minutes steady
Friday | Off
Saturday | 30 mins weight training
Sunday | 17km long ride
Week 8
Monday | Off
Tuesday | 35 minutes steady
Wednesday | Off
Thursday | 35 minutes steady
Friday | Off
Saturday | 30 mins weight training
Sunday | 18km long ride
Week 9
Monday | Off
Tuesday | 35 minutes steady
Wednesday | Off
Thursday | 35 minutes steady
Friday | Off
Saturday | 30 mins weight training
Sunday | 19km long ride
Week 10
Monday | Off
Tuesday | 35 minutes steady
Wednesday | Off
Thursday | 35 minutes steady
Friday | Off
Saturday | 30 mins weight training
Sunday | 20km long ride