10 hours a week cycling training plan
An example ten-hour week built from structured workouts: two quality sessions and back-to-back long endurance rides.
- Weekly riding time
- 9 h 35 min
- Weekly Workout Score
- 490
- Sessions
- 6
- Rest days
- 1
An example week
This week is an editorial example, not a ready-made plan in the TrainCraft library. Every session is a workout from the public workout library. Session duration, Workout Score and the weekly totals are calculated from the workout intervals.
| Day | Session | Role | Duration | Workout Score |
|---|---|---|---|---|
| Monday | Rest day | |||
| Tuesday | VO2max 5×4 | Quality session | 1 h 5 min | 79 |
| Wednesday | Endurance 3×20 | Endurance ride | 1 h 29 min | 57 |
| Thursday | Threshold 3×15 | Quality session | 1 h 36 min | 115 |
| Friday | Coffee Ride 75 min | Recovery ride | 1 h 15 min | 45 |
| Saturday | Long Endurance 125 min | Long ride | 2 h 5 min | 97 |
| Sunday | Long Endurance 125 min | Long ride | 2 h 5 min | 97 |
| Week total | 9 h 35 min | 490 | ||
Time in zones across the week
Summed from the intervals of every session in the example week. Zones follow the 7-zone model used across TrainCraft, as a percentage of FTP.
- Z1 Active recovery (up to 55% FTP)1 h 44 min · 18%
- Z2 Endurance (56 to 75% FTP)6 h 46 min · 71%
- Z4 Threshold (91 to 105% FTP)45 min · 8%
- Z5 VO2max (106 to 120% FTP)20 min · 3%
How the 10 hours split
This example keeps one rest day, two quality sessions and a midweek endurance ride, and adds a second long endurance ride on Sunday. The Friday ride stays easy so the weekend starts fresh.
In this example, the long ride uses Long Endurance 125 min, the longest endurance workout in the TrainCraft library, at 2 h 5 min. If you have more time, for example on an outdoor ride, the long ride is the natural session to extend.
Quality sessions in watts
Targets are a percentage of FTP. Each table starts from a sample FTP; set your own FTP to see that session in watts. Nothing is saved.
Tuesday: VO2max 5×4
1 h 5 min · Workout Score 79 · Open the workout page
| # | Block | Duration | Target | Watts | Zone |
|---|---|---|---|---|---|
| 1 | Warm-up | 15 min | 55% FTP | 138 W | Z1 |
| 2 | Work | 4 min | 112% FTP | 280 W | Z5 |
| 3 | Recovery | 4 min | 55% FTP | 138 W | Z1 |
| 4 | Work | 4 min | 112% FTP | 280 W | Z5 |
| 5 | Recovery | 4 min | 55% FTP | 138 W | Z1 |
| 6 | Work | 4 min | 112% FTP | 280 W | Z5 |
| 7 | Recovery | 4 min | 55% FTP | 138 W | Z1 |
| 8 | Work | 4 min | 112% FTP | 280 W | Z5 |
| 9 | Recovery | 4 min | 55% FTP | 138 W | Z1 |
| 10 | Work | 4 min | 112% FTP | 280 W | Z5 |
| 11 | Recovery | 4 min | 55% FTP | 138 W | Z1 |
| 12 | Cool-down | 10 min | 50% FTP | 125 W | Z1 |
Thursday: Threshold 3×15
1 h 36 min · Workout Score 115 · Open the workout page
| # | Block | Duration | Target | Watts | Zone |
|---|---|---|---|---|---|
| 1 | Warm-up | 20 min | 65% FTP | 163 W | Z2 |
| 2 | Work | 15 min | 98% FTP | 245 W | Z4 |
| 3 | Recovery | 7 min | 65% FTP | 163 W | Z2 |
| 4 | Work | 15 min | 98% FTP | 245 W | Z4 |
| 5 | Recovery | 7 min | 65% FTP | 163 W | Z2 |
| 6 | Work | 15 min | 98% FTP | 245 W | Z4 |
| 7 | Recovery | 7 min | 65% FTP | 163 W | Z2 |
| 8 | Cool-down | 10 min | 55% FTP | 138 W | Z1 |
Frequently asked questions
How should I structure 10 hours of cycling a week?
The example week keeps one rest day and uses two quality sessions (VO2max intervals on Tuesday and threshold on Thursday), an endurance ride on Wednesday, an easy ride on Friday and two long endurance rides at the weekend.
Why two long rides at the weekend?
Back-to-back long endurance rides add volume at low intensity and practise riding on tired legs, which suits long events such as centuries and gran fondos. Both use the same library workout, so each lasts 2 h 5 min.
Is 10 hours a week too much?
It depends on your training history, recovery and life outside cycling. If you are coming from a lower volume, build up over several weeks from the 6 or 8 hours a week examples rather than all at once.
Guides and events
The goal guides show how a week like this fits into a longer block, and the event pages add preparation roadmaps for specific events.
Other weekly volumes
Plan your week in TrainCraft
Training plans are part of PRO. With PRO AI, TrainCraft can also suggest changes to an active plan that you review and apply. Create an account to see the available plans and the plan builder.