Remember when your training plan was just “ride more, suffer harder”? Good times. Or… not so good. Maybe you’re like me—someone who once thought 30 hours a week on the bike was a sign of dedication, not a fast track to burnout, existential dread, and a resting heart rate that sounded like a trapped pigeon.
Well, hold onto your cleats, because the world of cycling training in 2025 is laughing at that approach. We’ve moved beyond blind volume and rigid FTP zones. Welcome to the era of fatigue-resistant beasts, AI-powered personal coaches, and riders who actually sleep, eat, and—gasp—meditate.
The new philosophy? Train smarter, recover better, and listen to your body and your brain. It’s not just for Tour de France hopefuls anymore. Thanks to tech, data, and some hard-won wisdom, these pro-level strategies are trickling down to the rest of us. Let’s dive into the trends redefining what it means to be fast on two wheels.
Gone are the rigid 3-week build, 1-week rest cycles of yesteryear. The pros aren’t just logging big miles—they’re stacking them. Think 4 to 5 grueling weeks of high-volume riding straight into a single de-load week. And no, you don’t get off easy just because it’s Wednesday.
This isn’t mindless mileage. As Andrew Giniat of FasCat Coaching explains 6, the aim is to build fatigue resistance—the ability to keep producing power even when your legs feel like undercooked spaghetti and your soul is questioning life choices.
How do they do it? By scheduling key intervals not after a perfect warm-up, but after they’ve already burned 2,000, 3,000, or even 4,000 kilojoules. Imagine doing 4x10min at threshold… on hour five, after your breakfast has long since stopped waving goodbye.
Pro teams live this: BORA–Hansgrohe drops sprints in the 5th hour of training rides 6. EF Education-EasyPost layers sustained sweet-spot efforts onto already-tired athletes. It’s not just about fitness—it’s about teaching the body and mind to perform under duress.
The INEOS Grenadiers are known for their arduous training blocks, with one source noting these are “some of the hardest training blocks that the riders will undergo all year” 15. These are designed to push riders to their limits, often at altitude, where the combination of reduced oxygen and high workload drives deep physiological adaptations.
Takeaway: You don’t need 30-hour weeks, but try this: once a month, do a long ride (3+ hours) and tack on 3x8min at 90-95% FTP in the final hour. Your future race day self will thank you.
And yes, you also need that de-load week. Skip it, and you’re not a warrior—you’re just tired.
If you’ve ever seen a pro clip in and start grinding up a hill at 50 RPM, you’ve witnessed the sacred ritual of big-gear torque work. This is heavy-weight lifting on two wheels: long intervals in a massive gear at low cadences (50–65 RPM), often at 80–90% FTP.
Why? Because strength matters.
It builds:
Sepp Kuss, the Tour de France mountain maestro, reportedly did brutal high-intensity torque efforts, while Lidl-Trek riders were spotted grinding out 7x10min at 50 RPM—a session that sounds like pure torture, but delivers.
The science: Training at low cadence increases motor unit recruitment and tendon stiffness, making each pedal stroke more forceful and efficient. It’s especially useful for climbers and punchy attackers trying to break rivals on steep gradients.
A study on neuromuscular effects of varying relative loads in training modalities noted that managing fatigue is critical during intense training sessions, with different structures eliciting varying physiological responses based on load and volume.
Practical application: This type of strength training isn’t exclusive to elite athletes. Amateurs can benefit by incorporating one session per week. Focus on maintaining consistent pedal pressure and smooth technique throughout the stroke, even as fatigue sets in.
Takeaway: Find a 5–8% gradient hill. Shift into your biggest gear, and aim for 5–6min at 50–60 RPM. Spin easy for 5min, repeat 3–4 times. Your quads will hate you. Your watts on hills? They’ll love it.
Just don’t do it on a group ride—you’ll get dropped and questioned.
We’ve moved past simple power meters and heart rate zones. Welcome to the age of predictive analytics and real-time adaptation.
Platforms like Xert are leading the charge with their Maximum Power Available (MPA) model. Unlike static FTP, MPA dynamically calculates how much power you can produce right now, based on your recent exertions, fatigue levels, and recovery. It’s like your bike whispering, “You’ve got 400W left in you… if you don’t waste it.”
And it gets smarter. Xert’s Forecast AI lets you set a future power goal—say, 300W for 20 minutes by June 1st—and it builds a personalized plan to get you there. It’s not magic. It’s math, psychology, and years of your data rolled into a single, eerily effective algorithm.
Other tools?
WKO5 and TrainingPeaks use Chronic/acute training load metrics to avoid overtraining.
Whoop and Oura Ring track HRV to tell you when to push or rest.
Supersapiens monitors glucose levels, so you know if you’re bonking before you bonk.
The hilarious truth: We’ve created a generation of cyclists who analyze their Strava segment splits more than their tax returns. But beneath the obsession? Gold. Data isn’t about chasing W/kg—it’s about avoiding injury, optimizing recovery, and knowing when to back off before you crash.
Modern indoor cycling setups increasingly integrate real-time metrics that act as virtual coaching assistants, helping riders maintain intensity or avoid overexertion. This trend shows no sign of slowing, with hybrid boutique experiences offering immersive data-driven workouts.
Thanks to Xert, GCN’s data analysis, and coaches like Dajo Sanders (now at Ineos Grenadiers), we’ve accepted a vital truth: no two riders are the same.
A GC rider needs threshold training. A domestique lives in tempo. A sprinter needs max effort bursts. And your 180cm, 70kg friend with a VO2 max of 60? Their optimal plan might wreck you.
The future is adaptive. Your training adjusts based on:
Daily fatigue (from HRV or MPA)
Lifestyle stress (tracked via wearables)
Recovery quality (sleep, nutrition)
Platforms like Xert now let coaches manage athletes’ plans with greater flexibility. Personalized, outcome-driven plans use deep analysis of training history and preferences to tailor workouts specifically.
Even basic training plans are evolving. Rather than rigid schedules, modern systems allow users to adjust training based on how they feel, with algorithms recalibrating MPA and readiness metrics on the fly.
Practical tip: Stop copying your Strava crush. Instead, use platforms that learn from you. Start with Xert’s free tier or a basic TrainingPeaks plan, and let the data guide the progression.
If data is the brain, lifestyle is the backbone. The pros aren’t sleeping 12 hours because they’re lazy—they’re maximizing recovery.
Sleep
Aim for 7–9 hours. Even short sleep impairs power output and increases RPE. Studies show poor sleep quality reduces performance, increases mental fatigue, and hampers recovery.
Nutrition
Focus on timing. Eat carbs 1–3 hours pre-ride. Hit 60–90g carbs/hour during long efforts. For professionals, this is a science—calculated down to the gram. For amateurs, the principle still holds: fuel smartly, race hard.
Stress Management
Chronic stress = poor performance. Your body doesn’t know the difference between the stress of chasing a promotion and the stress of chasing Egan Bernal on the Stelvio. Use breathing, walks, or even a 10-minute nap to reset.
Recovery tools? Cold plunges, red light therapy, and compression gear are in, but don’t overlook the classics: massage, hydration, and actual rest.
Trainers, apps, and fitness platforms now emphasize integrating lifestyle and mental wellness into training recommendations. Platforms like Trainerize highlight trends such as micro-workouts that reduce decision fatigue, while recovery strategies are becoming central to modern fitness planning.
Let’s be real: cycling can fry your brain. Long races, data obsession, and the pressure to perform lead to “achievement hangover”—a post-race crash of emptiness even after a win.
Science agrees. A 2023 meta-analysis cited by cyclingcoach.ai found that mental fatigue reduces endurance performance and spikes perceived effort, even if your heart rate and legs feel fine.
Tom Dumoulin, Rohan Dennis, Ashleigh Moolman Pasio—they’ve all spoken out. The peloton is finally treating mental health as foundational, not forbidden 5.
A Lancet Psychiatry study found that people who cycled regularly reported 21% fewer days of poor mental health per month compared to those who didn’t exercise 5. Cycling releases endorphins, regulates cortisol, and creates built-in meditation through the rhythm of pedaling.
Schedule key intervals early in the day. Cognitive load from work or mental stress can impair performance, so avoid stacking hard sessions after meetings or deep work.
Use breathing (4–6 breaths/min) before intervals. This activates the parasympathetic nervous system and resets focus.
Try motivational self-talk (“smooth and tall,” “one more minute”). Evidence shows this can reduce RPE.
Accept rest days without guilt.
EF Education-EasyPost employs sports psychologists. Now, so should you—whether through apps like Calm or simply by asking teammates: “How are you, really?”.
Another emerging trend is the integration of breathwork and mindfulness into daily routines, helping athletes manage anxiety and maintain focus under pressure. As mental fatigue gains recognition as a performance limiter, recovery protocols now include cognitive rest and digital detox periods.
The best training in 2025 isn’t about being the toughest sufferer. It’s about being the smartest adapter.
High-volume blocks? Yes, but with recovery built in.
Big-gear work? Sure, but only when scheduled and needed.
Data? Use it, don’t worship it.
And most importantly: eat well, sleep deeply, breathe, and ride for joy.
We’re seeing a culture shift—from one that glorified volume for volume’s sake to one that embraces balance, individuality, and sustainability. The rise of biohacking, fitness wearables, hybrid workouts, and low-impact movement options reflects a broader industry move toward holistic wellness.
The bike isn’t just a tool for speed—it’s a vehicle for well-being. And in that, we’re all winning.
Now, if you’ll excuse me, I have a 10-minute nap scheduled before my ride.
October 10, 2025
Taking your medicines correctly ensures maximum effectiveness, prevents side effects, and keeps you safe
October 10, 2025
Taking your medicines correctly ensures maximum effectiveness, prevents side effects, and keeps you safe
