CycloZeal Training Menu 

Sharing handful of Many Cycling Workouts/Variations we call it our CycloZeal's Training Menu 

Disclaimer: Before you Get Started - Training Menu and Basic training plans (coming soon) are only for educational purpose, to give an overview how our online training written plans are structured.  This basis structure and plan shared has its limitations of how much time one should do depending on age/fitness/skills, in case you aren't sure this plan is for you, do not follow this, in case you wish to get started.  Please seek your doctors advice to be sure you are medically fit to peruse cycling as an activity/sport having been advised of the nature of these activities entirely at your own risk and without any liability whatsoever on the part of the Cyclozeal team, its officials or members in respect to any injuries/death, loss/es or damage/s, suffered however caused. 

Base Miles (BM) 

Cyclozeal Base Miles (BM): The cornerstone of your training routine, like the ultimate endurance party without the clown nose.

Objective: This workout is all about turning you into an aerobic superstar, prepping you for future fitness greatness.

How to tackle this workout: Pedal at a pace where you could discuss your favorite Netflix series (Zone 2) using easy gears, all the while using lower gears to keep your wheels spinning like a merry-go-round. Think of it as dialing up the resistance on your aerobic engine; the gains will flow. Just remember, resist the urge to go all-out Tour de France style. This workout is best enjoyed with pals, especially for longer rides (over an hour) at 80-90 RPM  

Make Basic Miles your year-round cycling sidekick and, who knows, maybe you will be the king or queen of miles!

Endurance  Miles (EM)

Cyclozeal Endurance Miles (EM)🚴‍♂️ 


The next level after Basic Miles (BM), EM builds your endurance superpowers, preparing you to pedal your way to endurance greatness!


What You’ll Gain: 

- Strengthen slow-twitch muscle fibers for lasting power. 

- Boost capillary development for better oxygen delivery. 

- Increase heart stroke volume for improved efficiency. 

- Enhance temperature regulation like a pro. 

- Upgrade respiratory endurance for smoother breathing. 

- Improve the fatigue resistance of fast-twitch (Type IIa) fibers, as higher cadences (90+ RPM) engage them for sustained efforts. 


How to Train: 

- Keep your RPM at 90-95 unless coached otherwise. 

- Ride in your aerobic zone, just above an easy chat pace—Z2+ to Z3. 

- Gearing: Use small chainring x free (selecting gears that keep you in the target HR zone) 

SWEET Spot - SS

CycloZeal – Sweet Spot Training 


Sweet Spot is that golden zone—just above an easy chat pace but below breathless effort. It’s where your aerobic engine thrives, balancing challenge and control. 

Aim to keep your heart rate at 78-85% of max while managing gears to stay on target RPM. Hills and headwinds may tempt you to push harder, but resist—precision is key. Stay in the zone, fine-tune your effort, and let your fitness take off! 🚴‍♂️ 

Priority Pass: Your Rep Time golden rule - stay in the Sweet Spot zone. It's the secret handshake to fitness awesomeness. 

CycloZeal Tip: Stay in the Sweet Spot zone; it's the VIP section for your aerobic engine. No sneaking out for snacks!

Fast Cadence (FC)

CycloZeal Fast Cadence (FC): It's time to cycle with the energy of a squirrel on a masala chai/espresso adventure!

Objective: Spin like a squirrel on an espresso shot! ☕🐿️ , all in the name of better pedaling.

This RPE-based workout (1 = very easy, 10 = max effort) focuses on smooth, controlled pedaling. Start at 90-95 RPM with light resistance, using the small chainring and a rear cog that aligns with your RPM target. Gradually build up to 110-120 RPM (RPE of 8-10, depending on your personal fitness) 


If you start bouncing in the saddle, shift to a higher gear; if your RPM drops below the target range, shift to a lower gear. Don’t stress over heart rate—these 30 seconds short reps will be over before heart gets time to fully responds. The goal is continuous, efficient pedaling to boost leg speed and coordination! 

Caution: Riders riding with normal pedals, should be careful to firmly have their feet on the pedals, to not slip off your feet when riding at high leg speed which can cause imbalance your cycle and may lead to accident