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Your Bike Fitness Training Plan

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Are you preparing for a full-on cycling vacation? Just want to get in better shape so you can explore your local community by bike? Whatever your goal, the “Training Wheels” fitness plan is designed to help get you in shape to ride.

What can you expect?

Training Wheels is a 12-week bicycling-based fitness program. It incorporates cardio in the form of bike rides, a strength routine to help you get strong for biking, and a stretching routine to keep you fit and flexible.

Each week you’ll get a little more advanced. You can use this bike fitness program in preparation for an upcoming trip, or just to get in better shape so you’re ready to ride at any time!

How should I bike?

It doesn’t matter how you ride, just that you keep pushing those pedals! The great thing about biking is that you can do it just about anywhere, at any time.

For the biking days in your Training Wheels plan, you can choose from:

  • Road biking (outdoor)
  • Mountain biking (outdoor)
  • Recreational biking (outdoor)
  • Commuter biking (outdoor)
  • Stationary bike (indoor)
  • Spin class (indoor)

Choose your bike ride based on the type of bike you have access to – and your favorite way to ride! If you’re planning to bike outdoors, here are some apps to help you find local trails and bike paths.

HELPFUL HINT: Pressed for time? Try commuter biking. Commuter biking is riding your bike for transportation. Instead of sitting in the car, make your commute double as a workout by riding a bike instead.

What equipment do I need?

You don’t need much to bike for fitness. Stretch and strength days are equipment-free routines that you can complete in the comfort of your own home! For your biking days, here’s what you’ll need:

  • Bicycle or stationary bike
  • Helmet

That’s it! It doesn’t get much simpler than that. If you haven’t ridden your bike in a while, it’s a good idea to take it to a local bike shop for a tune-up.

Now, let’s ride!

Download the bike plans below, print them out, and check off the boxes as you complete each workout.

We hope this bike fitness plan helps you rediscover the simple pleasure of riding a bike so that you can have fun while you get fit.


Safety Note: You should consult your healthcare provider before starting any exercise program. Bicycling is an activity with risk of personal injury. My City Bikes and its affiliates are not responsible in any capacity for harm or injury that may occur as a result of bicycling. You are solely responsible for your safety while biking.

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