Sample Training Plan

Week 1:

• Rest Day

• Easy Ride 40 min

• Easy Ride 40 min

• Active Recovery (light strength)

• Fast Finish 45 min

• Easy Ride 40 min

• Group Ride: 20 miles (Brooklyn Bridge → Prospect Park)

Flexible 15-week plan: Time-based rides that fit your schedule!

• Come ride with us on Strava! Give it a test ride and get you into our supportive WhatsApp community for more social rides all year long.

• Explore exciting rides across the city and learn more about our advocacy!

• Also interested in training for the Century? We’ve got rides for you!

• Maximum Aerobic Function (MAF) / Zone 2 endurance-based training

• Comfortable pace: target 10-12 m.p.h. average, no-drop

Ride with a welcoming group, learn about the city’s bike routes, and grow at your own pace!

Join our 15-week training program anytime!