kovaa
Training plans

Cycling plan

Bike Endurance

Build steady power for longer, more confident rides

12 weeks suggested lead time3-4 rides typical rhythm

The progression

A clear path toward your goal.

A twelve-week cycling progression that builds durable aerobic power, practical pacing, and long-ride confidence around your schedule.

  1. 01Weeks 1-4

    Foundation

    Consistent aerobic riding

    Phase 1
  2. 02Weeks 5-8

    Development

    Sustainable power

    Phase 2
  3. 03Weeks 9-10

    Peak

    Long-ride confidence

    Phase 3
  4. 04Weeks 11-12

    Recovery

    Freshness and consolidation

    Phase 4

A week in view

A week that works with your life.

One focused interval ride, one aerobic ride, and a long ride give the week a clear purpose.

2 priority sessions in this example week

Development

A build-week rhythm

Example schedule
TUE

Sweet-spot intervals

Build sustainable power

Bike
THU

Endurance ride

Keep the effort comfortably aerobic

Bike
SUN

Long steady ride

Practice pacing and fueling

Bike

How kovaa works

A plan you can actually keep.

A week that starts with your reality

Set the days you can train, then see a weekly rhythm that makes room for the key work, easier days, and recovery that supports it.

Move a session without guessing what breaks

When your week shifts, reschedule with the training block still in view—so a missed Tuesday does not become a lost week.

The right detail for today’s work

Open a session and see its focus, structure, and place in the week before you start—not a dashboard full of data you do not need.

About this Bike Endurance plan

Build the engine for every ride

Endurance cycling is built patiently. This plan pairs a focused weekly workout with plenty of aerobic riding, so you can develop power that lasts without turning every ride into a test.

Ride with a purpose

Easy rides stay genuinely easy, interval work stays controlled, and long rides gradually extend as your fitness grows. The result is a rhythm you can repeat—and confidence that carries into group rides, fondos, and your own big days out.

Two runners overlooking the coast after a training session

Make Bike Endurance your next block.

See what to do today, keep the rest of the week in view, and make changes without losing the thread of your training.

Coming soon to theApp Store