Gravel Cycling Training Plans for 2025: From Novice to Ultra-Endurance

Gravel cycling has exploded in popularity, transforming from a niche discipline into one of cycling's fastest-growing segments. Whether you're preparing for your first gravel event or aiming to conquer legendary races like Unbound Gravel, a structured training plan is essential for success. This comprehensive guide breaks down the most effective training approaches for gravel cyclists in 2025, backed by the latest sports science and elite coaching methodologies.

Why Gravel Training Plans Differ from Road or MTB

Gravel cycling demands a unique combination of skills and physiological capabilities. Unlike road cycling, gravel requires handling loose surfaces, varying terrain, and often longer distances. Unlike mountain biking, it emphasizes sustained power output rather than explosive bursts.

A proper gravel-specific training plan addresses these unique demands:

• Terrain-specific endurance: Building the stamina to maintain power output over rough surfaces for extended periods
• Technical handling: Developing confidence on loose gravel, sand, and unpredictable terrain
• Metabolic efficiency: Training your body to preserve glycogen and utilize fat as fuel for ultra-distance events
• Mental fortitude: Preparing psychologically for the unique challenges of gravel events

Understanding Training Periodization for Gravel

Training periodization—the systematic planning of athletic training—is crucial for peak performance in gravel events. The most effective approaches for 2025 include:

Traditional Linear Periodization

This time-tested approach gradually increases training volume and intensity as you progress through distinct phases:

1. Base Phase (8-12 weeks): Focus on building aerobic endurance through Zone 2 training (55-75% of FTP), gradually increasing duration while maintaining moderate intensity
2. Build Phase (6-8 weeks): Introduce higher-intensity intervals while maintaining endurance, with increasing event-specific training
3. Specialization Phase (4-6 weeks): Event-specific workouts that mimic race demands, with increased intensity and reduced volume
4. Taper (1-2 weeks): Reduced volume while maintaining intensity to ensure freshness for race day

Undulating Periodization

Perfect for time-constrained athletes, this modern approach varies training stimulus more frequently to drive continuous adaptation:

1. Micro-cycles (1-2 weeks): Alternating between endurance focus, intensity focus, and recovery weeks
2. Macro-cycles (4-6 weeks): Shifting emphasis between different energy systems while progressively increasing overall training load
3. Recovery periods: Strategically placed lower-volume weeks prevent burnout and allow adaptations to take hold

Block Periodization

Embraced by many elite cyclists, this concentrated approach involves:

1. Accumulation blocks: Heavy focus on building one specific energy system with concentrated, similar workouts
2. Transmutation blocks: Converting general fitness into more specific, race-relevant capabilities
3. Realization blocks: Short periods of reduced volume prior to targeted events to maximize performance

The 80/20 Rule: The Foundation of Effective Gravel Training

Research consistently shows that elite endurance athletes spend approximately 80% of their training time at low intensity (Zones 1-2) and only 20% at moderate to high intensity (Zones 3-5). This approach:

• Maximizes aerobic development without accumulating excessive fatigue
• Allows for quality high-intensity sessions when they matter most
• Reduces injury risk and promotes consistent training

According to research from the 80/20 Endurance platform, this intensity distribution proves particularly effective for gravel cyclists tackling longer events where aerobic efficiency is paramount.

Zone 2 Training: The Secret Weapon for Gravel Endurance

Zone 2 training—riding at 55-75% of your functional threshold power (FTP)—has emerged as a cornerstone of effective gravel training in 2025. This intensity:

• Enhances mitochondrial density and efficiency
• Improves fat oxidation, sparing precious glycogen
• Allows for substantial training volume without excessive fatigue
• Creates the aerobic foundation necessary for more intense efforts

During base-building phases, aim to dedicate 70-80% of your training time to Zone 2 efforts, with 1-2 weekly Zone 2 rides maintained even during peak training periods.

Sample 16-Week Gravel Training Plan Framework

Here's a comprehensive framework you can adapt to your specific event and fitness level:

Foundation Phase (Weeks 1-4)

• Focus: Aerobic endurance and technical skills
• Key workouts:
  • 2-3 Zone 2 endurance rides (1-3 hours)
  • 1 technical skills session on varied terrain
  • 1 strength training session
  • Optional easy recovery rides

Base Building Phase (Weeks 5-8)

• Focus: Increasing endurance and introducing tempo work
• Key workouts:
  • 2 Zone 2 endurance rides (2-4 hours)
  • 1 tempo ride with sustained efforts at 75-85% FTP
  • 1 technical skills session on gravel
  • 1-2 strength training sessions
  • 1 recovery ride

Build Phase (Weeks 9-12)

• Focus: Event-specific conditioning
• Key workouts:
  • 1 long endurance ride (progressively increasing to 70-75% of event distance)
  • 1 "sweet spot" workout (88-95% FTP intervals)
  • 1 high-intensity interval session (VO2max work)
  • 1 terrain-specific skills ride
  • 1 strength maintenance session
  • 1-2 recovery rides

Peak and Taper Phase (Weeks 13-16)

• Focus: Sharpening fitness and ensuring freshness
• Key workouts:
  • 1 simulation ride (75-80% of event distance at target intensity)
  • 1-2 high-intensity "sharpening" sessions
  • Several shorter, moderate-intensity rides
  • Reduced strength training
  • Increased recovery emphasis in final 7-10 days

Training for Different Gravel Event Distances

Short Gravel Events (25-50 miles)

• Higher intensity training with more threshold and VO2max work
• Less emphasis on ultra-endurance but still require solid aerobic base
• More focus on technical skills and repeated high-power outputs
• Target 2-3 high-intensity sessions weekly

Mid-Distance Gravel Events (50-100 miles)

• Balanced approach with substantial Zone 2 training and weekly intensity
• Long rides reaching 70-80% of event distance
• Course-specific training (if climbing-heavy, include more climbing)
• Focus on metabolic efficiency and nutrition strategies

Ultra-Distance Gravel Events (100+ miles)

• Heavy emphasis on aerobic endurance with long Zone 2 rides
• Progressive long rides reaching at least 70% of event distance
• Mental toughness training and pacing strategies
• Extensive nutrition planning and testing during training

Gravel-Specific Workouts to Include in Your Plan

The Gravel Tempo Block

• 10-minute warm-up
• 3-4 sets of 15-20 minutes at 75-85% FTP on gravel terrain
• 5-minute recoveries between sets
• 10-minute cool-down
• Benefits: Builds specific muscular endurance for gravel surfaces

Mixed Terrain Intervals

• Find a route with alternating pavement and gravel sections
• Perform 3-5 minute efforts at 90-105% FTP on gravel sections
• Recover on pavement sections at 50-60% FTP
• Benefits: Develops power application on shifting surfaces

Low-Cadence Strength Endurance

• 5-minute warm-up
• 6-10 intervals of 3-5 minutes at 65-75 RPM, 85-95% FTP
• 3-minute recoveries
• 5-minute cool-down
• Benefits: Builds strength for powering through loose or uphill gravel sections

The "No Man's Land" Simulation

• Long ride (3-5 hours) with the middle third at "tempo" effort (75-85% FTP)
• Benefits: Trains the mental and physical aspects of pushing through fatigue in the middle portions of long events

Nutrition Strategies for Gravel Training and Racing

Effective fueling is especially crucial for gravel events where energy expenditure is high and resupply opportunities may be limited:

• During training: Practice your race-day nutrition strategy during long rides
• Carbohydrate intake: Aim for 60-90g per hour during events lasting over 2.5 hours
• Hydration: Develop a personalized hydration strategy based on sweat rate and conditions
• Real food options: Experiment with portable, calorie-dense options that work on rough terrain

Equipment Considerations for Training

Your training should include regular rides on the same setup you'll use for your event:

• Tire selection and pressure: Experiment with different options to find the optimal balance of speed, comfort, and puncture resistance
• Bike position: Ensure your position balances aerodynamics with comfort for long hours
• Carrying systems: Test different ways to carry nutrition, tools, and extra clothing
• Electronics: Reliable GPS and power measurement to track training metrics

Cross-Training for Gravel Success

Supplement your cycling with:

• Strength training: Focus on core stability, posterior chain, and upper body endurance
• Mobility work: Maintain flexibility in key cycling muscles to prevent injury and improve comfort
• Mental training: Develop strategies for pushing through discomfort during long events

Recovery Techniques for Gravel Athletes

Proper recovery ensures consistent training progress:

• Sleep optimization: Prioritize 7-9 hours of quality sleep nightly
• Nutrition timing: Consume protein and carbohydrates within 30-60 minutes post-workout
• Active recovery: Easy spins at Zone 1 (below 55% FTP) to promote blood flow
• Monitoring tools: Track heart rate variability and subjective fatigue to identify early signs of overtraining

Adapting Your Plan to Real Life

Even the best training plans need flexibility:

• Time constraints: Focus on quality over quantity if time is limited
• Weather challenges: Have indoor alternatives ready for extreme conditions
• Fatigue management: Learn to differentiate between productive fatigue and potential overtraining
• Progressive approach: Build gradually, especially if you're new to structured training

Conclusion: Building Your Personal Plan

The most effective training plan is one you can follow consistently. Consider working with a coach to develop a personalized approach that accounts for your:

• Current fitness level and experience
• Available training time
• Target events and goals
• Personal strengths and weaknesses
• Recovery capacity

Remember that adaptability is key in gravel cycling. The terrain is unpredictable, and so too should your training prepare you for the unexpected challenges of this exciting discipline.

Ready to start building your personalized gravel training plan? Check out our gravel bike setup guide to ensure your equipment is optimized for both training and racing success.