Suggested daily training hours for cycling

 

Table 9.1 from the Cyclist's Training Bible

© Joe Friel, reprinting or redistribution of this chart is strictly prohibited

Scroll to the bottom of the page to download a .pdf copy of the suggested training hours table.  

 
Weekly Hours Long Ride Suggested Daily Training Hours
3:00 1:30 :45 :45 Off Off Off Off
3:30 1:30 1:00 1:00 Off Off Off Off
4:00 1:30 1:00 1:00 :30 Off Off Off
4:30 1:45 1:00 1:00 :45 Off Off Off
5:00 2:00 1:00 1:00 1:00 Off Off Off
5:30 2:00 1:30 1:00 1:00 Off Off Off
6:00 2:00 1:00 1:00 1:00 1:00 Off Off
6:30 2:00 1:30 1:00 1:00 1:00 Off Off
7:00 2:30 1:30 1:30 1:00 1:00 Off Off
7:30 2:30 1:30 1:30 1:00 1:00 Off Off
8:00 2:30 1:30 1:30 1:30 1:00 Off Off
8:30 2:30 2:00 1:30 1:30 1:00 Off Off
9:00 3:00 2:00 1:30 1:30 1:00 Off Off
9:30 3:00 2:00 1:30 1:30 1:00 :30 Off
10:00 3:00 2:00 1:30 1:30 1:00 1:00 Off
10:30 3:00 2:00 2:00 1:30 1:00 1:00 Off
11:00 3:00 2:00 2:00 1:30 1:30 1:00 Off
11:30 3:00 2:30 2:00 1:30 1:30 1:00 Off
12:00 3:00 2:30 2:00 2:00 1:30 1:00 Off
12:30 3:30 2:30 2:00 2:00 1:30 1:00 Off
13:00 3:30 3:00 2:00 2:00 1:30 1:00 Off
13:30 3:30 3:00 2:30 2:00 1:30 1:00 Off
14:00 4:00 3:00 2:30 2:00 1:30 1:00 Off
14:30 4:00 3:00 2:30 2:30 1:30 1:00 Off
15:00 4:00 3:00 3:00 2:30 1:30 1:00 Off
15:30 4:00 3:00 3:00 2:30 2:00 1:00 Off
16:00 4:00 3:30 3:00 2:30 2:00 1:00 Off
16:30 4:00 3:30 3:00 3:00 2:00 1:00 Off
17:00 4:00 3:30 3:00 3:00 2:00 1:30 Off
17:30 4:00 4:00 3:00 3:00 2:00 1:30 Off
18:00 4:00 4:00 3:00 3:00 2:30 1:30 Off
18:30 4:30 4:00 3:00 3:00 2:30 1:30 Off
19:00 4:30 4:30 3:00 3:00 2:30 1:30 Off
19:30 4:30 4:30 3:30 3:00 2:30 1:30 Off
20:00 4:30 4:30 3:30 3:00 2:30 2:00 Off
20:30 4:30 4:30 3:30 3:30 2:30 2:00 Off
21:00 5:00 4:30 3:30 3:30 2:30 2:00 Off
21:30 5:00 4:30 4:00 3:30 2:30 2:00 Off
22:00 5:00 4:30 4:00 3:30 3:00 2:00 Off
22:30 5:00 4:30 4:00 3:30 3:00 2:30 Off
23:00 5:00 5:00 4:00 3:30 3:00 2:30 Off
23:30 5:30 5:00 4:00 3:30 3:00 2:30 Off
24:00 5:30 5:00 4:30 3:30 3:00 2:30 Off
24:30 5:30 5:00 4:30 4:00 3:00 2:30 Off
25:00 5:30 5:00 4:30 4:00 3:00 3:00 Off
25:30 5:30 5:30 4:30 4:00 3:00 3:00 Off
26:00 6:00 5:30 4:30 4:00 3:00 3:00 Off
26:30 6:00 5:30 5:00 4:00 3:00 3:00 Off
27:00 6:00 6:00 5:00 4:00 3:00 3:00 Off
27:30 6:00 6:00 5:00 4:00 3:30 3:00 Off
28:00 6:00 6:00 5:00 4:00 3:30 3:30 Off
28:30 6:00 6:00 5:00 4:30 3:30 3:30 Off
29:00 6:00 6:00 5:30 4:30 3:30 3:30 Off
29:30 6:00 6:00 6:00 4:30 3:30 3:30 Off
30:00 6:00 6:00 6:00 4:30 4:00 3:30 Off
30:30 6:00 6:00 6:00 5:00 4:00 3:30 Off
31:00 6:00 6:00 6:00 5:00 4:00 4:00 Off
31:30 6:00 6:00 6:00 5:00 4:30 4:00 Off
32:00 6:00 6:00 6:00 5:30 4:30 4:00 Off
32:30 6:00 6:00 6:00 5:30 4:30 4:30 Off
33:00 6:00 6:00 6:00 5:30 5:00 4:30 Off
33:30 6:00 6:00 6:00 6:00 5:00 4:30 Off
34:00 6:00 6:00 6:00 6:00 5:30 4:30 Off
34:30 6:00 6:00 6:00 6:00 5:30 5:00 Off
35:00 6:00 6:00 6:00 6:00 6:00 5:00 Off
 
Click on the link below to download a .pdf copy of the suggested training hours table
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