Spin Training › Guides
Building a Weekly Spin Plan
A simple week of rides that follows the 80/20 idea, and how to adjust it.
Having a plan means you don’t have to decide what to ride every day, and it keeps the balance of easy and hard rides right. Here’s the week I use as a starting point. It’s also the suggested week in Spin Studio’s Week tab.
| Day | Ride | Type |
|---|---|---|
| Monday | Endurance 45 | Easy |
| Tuesday | 30/30s | Hard |
| Wednesday | Easy Spin 30 | Recovery |
| Thursday | Sweet Spot 3x10 | Moderate |
| Friday | Rest | Rest |
| Saturday | Endurance 45 | Easy |
| Sunday | Twin Hills 30 | Hard |
The rules behind it
- Two hard days, never back to back.
- An easy or recovery ride the day after a hard one.
- At least one full rest day.
- Swap rides freely, as long as you keep the same pattern of easy and hard days.
Adjusting it
- Short on time? Replace the 45-minute rides with the 30-minute ones.
- Feeling flat? Turn a hard day into Easy Spin 30. One easy day never ruins a week.
- Getting stronger? Swap Twin Hills 30 for Twin Hills 60 or Three Hills 60, or nudge the resistance up a couple of points.
- Sweet spot progression: after a few weeks of 3×10 minutes, try 2×15, then 2×20.
In Spin Studio, the Today tab shows the day’s ride with a big Start button, and you can switch to a different ride for just that day without changing the plan.