Couch to Cycle 4+

Increase your cycling confidence and fitness with our 8 week cycling program.

About this app

Developed by Forth Environment Link in partnership with Cycling Scotland and made possible with funding from Paths For All’s, Smarter Choices Smarter Places Open fund.

Cycle program for people new to cycling. Increase your fitness and confidence on the bike by completing an 8-week program of weekly rides and skills.

• Couch to Cycle is a cycling training plan for people who are not currently cycling. It was developed by Forth Environment Link and Cycling Scotland to help people rediscover the joy of cycling and to feel confident to make day-to-day journeys by bike.

• Couch to Cycle lasts for 8 weeks with 3 cycles a week and a focus for each week to keep developing all aspects of your cycling. This will help to build your confidence step-by-step and keep on cycling afterwards.

• Going to the gym, popping out to meet friends for your regularly weekly catch up, visiting your family, heading to the local shops…whatever it may be, we are looking at journeys of up to 10km.

• 10km (just over 6 miles) will take you between 30 and 45 minutes on a bike.

• 67% of all journeys made are less than 5 miles but over 60% of these journeys are made by car (even when the journey is only 1 to 2 miles).
Is Couch to Cycle for me?

• YES! The Couch to Cycle app is aimed at everyone and anyone. Even if it has been a few years since you have ridden a bike (or even decades)!

• Remember the feeling of learning to ride your bike? The freedom and fun sense of adventure it gave you? That feeling never really goes away and we want to help you rediscover it.

• The plan is designed to gently progress your cycling ability; it is free and fun.

• We realise that for many people a barrier to getting on their bike are current health concerns. If you have any worries about beginning the Couch to Cycle plan, then please take advice from your GP.

The Couch to Cycle assumes you can currently ride a bike. If you can’t then please contact Cycling Scotland to see about Learn to Ride activities in your area

How does it work?

• We have all tried to start a new activity before and the real challenge can often be knowing how to go about it. It is also very tempting to give in if there is not a structure or routine to follow.

• The Couch to Cycle app works because it slowly builds your confidence and fitness in gentle, fun and achievable steps.

• The Couch to Cycle app gets you happy and comfortable riding for 2 hours in total. This should more than cover a return cycle journey and it is important that you have the fitness built up to make your commute enjoyable!

• Perhaps you have a ride in mind which you would like to do? Or perhaps you want to plot your own?

Why Cycle?

Cycling is a fantastic activity for a number of reasons

Your Health: your risk of major illnesses like heart disease, stroke, type 2 diabetes and cancer are reduced by up to 50% while your risk of an early death is reduced by up to 30%. Current exercise guidelines state that for people aged 19 and over should try to be active daily and should do at least 150 minutes of moderate aerobic exercise a week or 75 minutes of vigorous activity per week. Good news, cycling counts! Physical activity is also shown to improve mental health as it releases your own natural feel-good endorphins.

Your Wealth: cycling is free! Just think of the money you can save on that gym membership now that you are cycling, and it may even be a way for you to save money on transport.

Your Environment: cycling doesn’t release any CO2 into the atmosphere.

Your Fun: cycling is fun. You get to travel longer distances than by foot and interact with your environment in a way that travelling by car doesn’t allow. Like the view on your cycle…then stop and take it in! You can also reach places by bike that you may not be able to by foot or by car. It is also a great way to see local wildlife, particularly in Scotland!