✅ This plan is for you if
You already ride and you love it. You go out regularly, you know the feeling of a good session, and you want more of it — but you have no real structure behind what you do. You're ready to commit to your first 100 km ride and want to arrive at that milestone actually prepared, not just surviving it. Or maybe you're not sure yet whether a structured training plan is something you can stick to around your work and life, and you want to test that before investing in coaching.
This plan gives you 12 weeks of professional structure, built by a real coach, at a price that makes it easy to start.
❌ This plan is for NOt for you if
You have never ridden a bike or are completely new to cycling — this plan assumes you can already handle a ride of 2 to 2.5 hours without it being a struggle. It is also not for you if you want your training adjusted week-to-week based on how you respond, feedback on your data, or a coach available to answer questions. That is what 1:1 coaching is for, and that option is always available when you're ready to take the next step.
What cycling plan is for you?
One plan. Three versions based on how many hours a week you can realistically train. Pick the one that matches your life right now.
4 Days a Week — $49
For cyclists who can commit 4 sessions per week. A focused, achievable structure that builds real fitness without overwhelming a busy schedule. If this is your first time following a training plan, start here.
Weekly volume: 4 to 8 hours across 4 sessions.
Right for you if: you ride a few times a week, work full time, and want to know that the hours you spend on the bike are actually building towards something.
5 Days a Week — $59
For cyclists who have more time available and want to progress faster. A fifth session each week means more aerobic volume, better recovery between hard efforts, and a bigger fitness gain over the 12 weeks.
Weekly volume: 6 to 13 hours across 5 sessions.
Right for you if: you already ride 3 to 4 times a week, feel comfortable on the bike for 2 to 3 hours, and want to push the progression further.
6/7 Days a Week — $69
For cyclists who want to make these 12 to 18 weeks count at full commitment. Six to seven sessions per week with a proper long ride, two quality sessions, and structured recovery. The fastest route to that big event.
Weekly volume: 8 to 16 hours across 6/7 sessions.
Right for you if: you have the time, the motivation, and the base fitness to handle a higher training load and want to see what 12 weeks of real structure can do.
What Comes in your 12 week cycling Plan
• 12 weeks of fully structured sessions. Built personally by Luli in TrainingPeaks. Every session has a target duration, target training zone, and session notes explaining what you are doing and why.
• Three training phases.
Weeks 1 to 4 build your aerobic and strenght base.
Weeks 5 to 8 develop your endurance and introduce your first quality sessions.
Weeks 9 to 12 build towards your goal with progressive HIIT sesions and long rides before a taper.
• Zone-anchored training. Every session references your personal training zones. You will take all of it with a power meter, but you can also get the benefits with heart rate.
• Real-life structure. Sessions range from 45 minutes to 4 hours and are built to fit around work, family, and everything else a real week contains.
• Compatible with any device. TrainingPeaks syncs with Garmin, Wahoo, Apple Watch, Zwift, and 100+ other devices. Indoor or outdoor, the plan works the same way.
• A PDF coaching guide. Luli's training philosophy, how to read your zones, fuelling basics for longer rides, and how to handle missed sessions without losing momentum.
How Your Plan Is Delivered — Step by Step
01 — Choose your plan and complete the purchase on this page
Choose your plan (3, 4, or 5 days a week) and complete checkout. You will receive a confirmation email immediately with a short form asking for your TrainingPeaks email address and your target start date or goal event. This takes two minutes to fill in.
02 —Log in or create your TrainingPeaks account
Go to trainingpeaks.com and create a free account using the same email address you enter in the form. A basic account is completely free and includes everything you need to follow this plan.
03 — Luli builds and shares your plan within 24 hours.
Once we receive your form, Luli builds your 12-week plan in TrainingPeaks and shares it directly to your account. You will receive a notification from TrainingPeaks confirming your plan is ready. Your sessions appear on your calendar starting from your chosen date.
Have a question before you book?
Reach us on WhatsApp or email and we will get back to you within a few hours.
YOUR COACH
luli Roland
UCI-Certified Cycling Coach. Former Professional Cyclist.
XCO Pan-American Champion.
Multiple Argentine National Champion.
Argentina National Team rider at World Championship Road, Time Trial, XCO, Esport.
XCC / XCO World Cup Rider. Best result 19th.
3 UCI Road Podiums on European races.
12 years as professional cyclist.
UCI Level 4 Coaching Certification.
I believe sport is one of the most honest tools we have to know ourselves, challenge our limits, and evolve as human beings. That belief is the foundation of what I do.
What makes the different goes beyond the credentials I got. It's my belief that cycling can make you feel more alive, to connect deeper with yourself to be happier, healthier, to evolve.
My vision combines structured, data base training, my experience at World Tour Level and an holistic vision of you as human. Whether you're preparing for chasing a podium or any challenge on a bike, I build a cycling plan around YOU, with the understanding of the demands and challenges of sport and life.
Frequently Asked Questions
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No. Heart rate works perfectly for this plan and is how most riders at this stage train. The plan includes heart rate zone equivalents for every session. A power meter is useful but not required.
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TrainingPeaks is the world's leading endurance training platform. A basic account is completely free and includes your full training calendar, zone settings, device sync, and session notes. You will need a free account set up before Luli can share the plan to you. A premium account is optional.
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Within 24 hours of receiving your completed form. Luli builds each plan personally, which means she checks your goal date and level before the plan lands in your calendar. Most plans are ready within a few hours. Weekend purchases are processed by Monday.
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A short two-minute form asking for your TrainingPeaks email address and your target start date or goal ride. That is all Luli needs to build and share the plan to the right account, positioned correctly on your calendar. The form link is in your purchase confirmation email.
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Yes. Just tell us your preferred start date in the form after purchase. If you have a goal event, count back 12 weeks and use that as your start date. If you don't have a specific event, just tell us when you want to begin.
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Miss it and move on. Do not try to squeeze missed sessions into the following days — that disrupts the plan's balance and piles up fatigue rather than building fitness. The PDF guide covers exactly how to handle a missed week without losing momentum.
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No. This is a self-guided plan. If you want Luli to review your data, adjust your training week-to-week, and be available to answer questions, that is what 1:1 coaching is for. The link is below. Many athletes start with this plan and move into coaching once they know they want to take it further.
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Yes. Every session works indoors. TrainingPeaks syncs directly with Zwift and the sessions load into your trainer automatically.
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Choose the one that matches your realistic available time, not your ideal week. If your life allows 3 committed sessions per week, the 3-day plan trains those 3 sessions hard and builds real fitness. Starting with 3 days and sticking to it consistently is far more effective than starting with 5 and missing half of them.
