Couch To 50km
Our 8-week sofa to 50 km training plan is ideal for the complete cycling novice who is currently sedentary and is looking to start cycling for health, fitness, recreation, commuting or to tackle a challenge or charity ride.
Click Here
Who is it suitable for?
  • With a progressive approach, our 8-week couch to 50km training plan is suitable for anyone wanting to get fit and start cycling, even if you are currently nonactive. 
What’s Involved?
  • The time commitment ranges is from 1 hour 30 minutes to 6 hours 30 minutes max a week.
  • Each week, you will typically complete three rides based on time rather than distance.
  • Plans include midweek short rides and weekend long rides. 
  • Plans progressed weekly to match your level and time commitment.
  • Rides can be completed indoors or outdoors. 


No, there is an option for other training within the program.

  1. A road ,worthy bike.
  2. A helmet
  3. Spare parts and tools for outdoor riding.

N.B. If you have a bike that has been stored away for awhile it might be worth bring it to a mechanic.