Push Play
Cycling Programme
Keen to get back on your bike? There are 30-day programmes for both beginners and intermediate-level cyclists here.
Beginner's programme
Day 1
15 minutes
Ride at a steady pace. You need to work harder than an 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as you would usually.
Tip: Keep to flat terrain until you get confident and comfortable with the programme.
Day 2
Rest
Stretch those active muscles!
Day 3
15 minutes
Cruise along at 'chatting pace', but make sure your legs are moving fast and have your bike in an easy gear. This is called 'spinning'.
Day 4
Rest
Day 5
25 minutes
Go at a steady pace. Get your heart rate up from 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as usual.
Day 6
Rest
Stretch those active muscles!
Day 7
Rest
Stretch those active muscles!
Day 8
20 minutes
Again, go at a steady pace. Get your heart rate up from 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as usual.
Day 9
Rest
Stretch those active muscles!
Day 10
20 minutes
Again, go at a steady pace. Get your heart rate up from 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as usual.
Day 11
Rest
Stretch those active muscles!
Day 12
35 minutes
Steady pace, heart rate up from 'easy cruise', but don't make it strenuous. You should still be able to talk, but not quite as comfortably as usual.
Day 13
Rest
Stretch those active muscles!
Day 14
Rest
Stretch those active muscles!
Day 15
25 minutes
Steady pace, heart rate up from 'easy cruise', but not strenuous. You should still able to talk, but not quite as comfortably as usual.
Day 16
Rest
Stretch those active muscles!
Day 17
25 minutes
Steady pace, heart rate up from 'easy cruise', but not strenuous. You're still able to talk, but not quite as comfortably as usual.
Day 18
Rest
Day 19
45 minutes
Steady pace, heart rate up from ‘easy cruise’, but not strenuous. Still able to talk, but not quite as comfortably as usual.
Day 20
Rest
Stretch those active muscles!
Day 21
Rest
Stretch those active muscles!
Day 22
15 minutes
Spinning - cruise along at 'chatting pace' and keep the cadence (pace of your legs turning) up.
Day 23
Rest
Stretch those active muscles!
Day 24
15 minutes
Spinning. Remember to keep the cadence up.
Day 25
Rest
Stretch those active muscles!
Day 26
25 minutes
Steady pace, heart rate up from 'easy cruise', but not strenuous. Still able to talk, but not quite as comfortably.
Day 27
Rest
Stretch those active muscles!
Day 28
Rest
Stretch those active muscles!
Day 29
35 minutes
Tempo session. You can do this on a mixture of hilly and flat terrain, or just flat terrain. (You can still work hard on flat terrain, if you have your bike in a harder gear.)
You should be able to talk between breaths (but you'd probably rather concentrate on breathing).
- Warm up.
- Do five minutes using hard gears, allowing the cadence (pace of your legs turning) to decrease.
- On flat terrain, rest by putting your bike into easy gear for five minutes.
Repeat as time allows.
Day 30
35 minutes
Congratulations
You have done it!
Keep up your cycling training. You could:
- get started on the intermediate programme (below)
- check the Bike NZ website and your local council website for cycling events and clubs
- combine your cycling training with some running - and work up to a duathlon! (You could use the Running Routine to help you train for this.)
About this programme
This programme was prepared by Avanti Bikes.
Intermediate programme
Day 1
35 minutes
Tempo session. You can do this on a mixture of hilly and flat terrain, or just flat terrain. (You can still work hard on flat terrain, if you have your bike in a harder gear.) If you're building up to a particular event, try to use terrain that is similar to where the event will be held.
- Warm up.
- Do five minutes using hard gears, allowing the cadence (pace of your legs turning) to decrease.
- On flat terrain, rest by putting your bike into easy gear for five minutes.
You should be able to talk between breaths (but you'd probably rather concentrate on breathing).
Repeat as time allows.
Day 2
Rest
Stretch those active muscles!
Day 3
35 minutes
Cruise along at ‘chatting pace’, but make sure your legs are moving fast and have your bike in an easy gear. This is called ‘spinning’.
Day 4
Rest
Stretch those active muscles!
Day 5
45 minutes
Steady pace, heart rate up from 'easy cruise', but not strenuous. Still able to talk, but not quite as comfortably as usual.
Day 6
Rest
Stretch those active muscles!
Day 7
Rest
Stretch those active muscles!
Day 8
35 minutes
Tempo session. You can do this on a mixture of hilly and flat terrain, or just flat terrain. You should be able to talk between breaths (but you'd probably rather concentrate on breathing).
- Warm up.
- Do five minutes using hard gears, allowing the cadence (pace of your legs turning) to decrease.
- On flat terrain, rest by putting your bike into easy gear for five minutes.
Repeat as time allows.
Day 9
Rest
Stretch those active muscles!
Day 10
35 minutes
Spinning - cruise along at 'chatting pace', but make sure your legs are moving fast and have your bike in an easy gear.
Day 11
Rest
Stretch those active muscles!
Day 12
50 minutes
Steady pace, heart rate up from 'easy cruise', but not strenuous. Still able to talk, but not quite as comfortably as usual.
Day 13
Rest
Stretch those active muscles!
Day 14
Rest
Stretch those active muscles!
Day 15
35 minutes
Tempo session. Use a mixture of hilly and flat terrain, or just flat terrain. You should be able to talk between breaths.
- Warm up.
- Do five minutes using hard gears, allowing the cadence to decrease.
- On flat terrain, rest by putting your bike into easy gear for five minutes.
Repeat as time allows.
Day 16
Rest
Stretch those active muscles!
Day 17
35 minutes
Spinning - cruise along at 'chatting pace', but make sure your legs are moving fast and have your bike in an easy gear.
Day 18
Rest
Stretch those active muscles!
Day 19
55 minutes
Steady pace, heart rate up from 'easy cruise', but not strenuous. Still able to talk, but not quite as comfortably as usual.
Day 20
Rest
Stretch those active muscles!
Day 21
Rest
Stretch those active muscles!
Day 22
25 minutes
Spinning.
Day 23
Rest
Stretch those active muscles!
Day 24
25 minutes
Spinning.
Day 25
Rest
Stretch those active muscles!
Day 26
35 minutes
Steady pace, heart rate up from 'easy cruise', but not strenuous. Still able to talk, but not quite as comfortably as usual.
Day 27
Rest
Stretch those active muscles!
Day 28
Rest
Stretch those active muscles!
Day 29
40 minutes
Tempo session. Use a mixture of hilly and flat terrain, or just flat terrain. You should be able to talk between breaths.
- Warm up.
- Do five minutes using hard gears, allowing the cadence to decrease.
- On flat terrain, rest by putting your bike into easy gear for five minutes.
Repeat as time allows.
Day 30
40 minutes.
Congratulations!
You have done it. Keep up your cycling training. You could:
About this programme
This programme was prepared by Avanti Bikes.
Updated | 05 Dec 2006.
Skip page tools.
