How many hours per week should I train?

For sportives, 6-10 hours/week is typical. Road racers often train 10-15 hours. Recreational riders benefit from as little as 4-6 hours. The key is consistency and gradual progression.

What is the 80/20 rule in training?

About 80% of your training should be at easy (zone 1-2) intensity, and 20% at hard (zone 4-5) intensity. This polarised approach has been shown to produce the best endurance gains.

How quickly can I increase training volume?

Follow the 10% rule: increase weekly hours by no more than 10% per week. Include a recovery week (reduced volume by 30-40%) every 3-4 weeks to allow adaptation.

How long should my longest ride be?

Your longest weekly ride should be 30-40% of your total weekly volume. For a 100-mile sportive, aim to complete at least 80% of the distance in training.

What if I can only train 3 days a week?

Three quality sessions can be very effective: one long ride, one interval session, and one tempo ride. Many competitive cyclists maintain strong fitness on limited training time.

BikeCalcs

Training Plan Calculator — Structure Your Cycling Training

Estimate weekly training hours and structure for your cycling goals.

Goal Event

Current Weekly Hours

Weeks to Event

Days Available Per Week

How We Calculate This

Training Structure

Peak hours = Current hours x Goal multiplier (capped by available days)
Volume build = Maximum 10% increase per week from current volume
Long ride = ~40% of weekly volume in a single ride
Intensity split: Varies by goal (15-30% hard days, rest easy)
Estimated weekly km based on ~25 km/hr average training speed

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.