For most cyclists, endurance is an important component. Whether you are tackling long-distance rides, climbing steep roads, or simply striving to improve your overall performance, building your endurance is essential. It's the foundation upon which all cycling skills are built, enabling you to ride faster, farther, and with greater efficiency.

Read below as COROS Coaches break down the endurance component of cycling with our top tips along with two new endurance-based training plans.

Why Should You Improve Your Endurance?

Once a cyclist is riding multiple times a week, the next thing to focus on is endurance. The longer you ride, the more benefits you will see to your threshold and Aerobic Capacity (VO2) over time. While some cyclists specialize in the ability to sprint, they will still require a strong endurance base to sustain intervals over time.

Post ride data in the COROS app.

Discover Cycling Endurance Plans

For athletes looking to improve their endurance, try one of the two training plans below.

8-Week Base Endurance Cycling Plan:

• Designed for beginner/intermediate athletes looking to build a foundation for success.

12-Week 100-Mile Cycling Plan:

• Designed for beginner/intermediate athletes looking to complete their first century ride.

Since both plans are based on heart rate, you do not require a power meter to follow them. However, we highly recommend wearing an external heart rate monitor like the COROS HRM to ensure you are training in the proper intensity zones.

Below you will find our top 3 tips to keep in mind when building your base. For any additional questions regarding your cycling training, contact COROS Coaches via coach@coros.com for individualized insights on your own data.

1. Increase Your Time On The Bike

Spending more time on the bike gradually builds endurance and improves your VO2. By riding at a moderate speed for longer periods of time your body will become more efficient at using oxygen to fuel your muscles. This prepares you for longer distances without fatiguing early, which will be essential for tackling challenging rides. Increasing your time on the bike will also help you to become more comfortable in the saddle allowing you to maintain good form and a smooth pedaling stroke.

Both endurance-based training plans provide 3 weeks of specific build where your volume slowly increases followed by a transition week. This will allow you to safely increase your time on the bike and become more comfortable with longer, more strenuous rides.

Volume summary of the 8-Week Base Builder cycling plan.

2. Maintain Your Heart Rate in the Aerobic Endurance Zone

represents cycling at a moderate effort where your heart rate (HR) is elevated but sustainable for hours. By maintaining this HR zone, you're training your body's aerobic energy systems, which rely on oxygen to produce energy. This helps to improve your endurance and stamina, setting a strong base for better performance when you're on the bike.

While most of the easy rides in our endurance base plans are structured within your Aerobic Endurance Zone, long rides sometimes reach your Aerobic Power, or tempo zone for a few minutes. These types of longer intervals will make riding in your Aerobic Endurance Zone feel much easier as well as recovering faster over the long haul.

Example of a long ride in the 8-week Base Builder cycling plan.

3. Focus On A High Cadence

Cadence is how fast or slow you are pedaling and is measured in revolutions per minute (RPM). While a slow cadence will require more muscular strength, a higher cadence will make your cardiovascular system work harder. A higher cadence will then better distribute your effort and prevent you from burning out too quickly. Aim for a normal cadence as much as you can during rides regardless of how hilly it gets.

• Low cadence: <85 rpm (primarily muscular)
• Normal cadence: 85-100 rpm (ideal mix) - Recommended
• High cadence: >100 rpm (primarily cardiovascular)

How Can COROS Coaches Help?

COROS Coaches are a team of dedicated and certified coaches who can guide you in your training and understanding your metrics, for free. If you wish to get individualized insights from your data, please feel to email us at coach@coros.com, and we will be happy to help you in your training journey!