Plan Overview
This is a four week training plan designed to rebuild general fitness and establish a sustainable cycling routine through simple effort-based training. This straightforward approach helps returning riders build confidence, consistency, and foundational fitness without complicated zones or confusing instructions.
What you need to know
Who is the plan for? - This plan suits riders returning to cycling, those following a structured approach for the first time, or anyone looking for a simple and easy to follow plan.
How often will I ride? - 4 to 5 rides per week, starting with 4 sessions in weeks 1-2 and building to 5 sessions in weeks 3-4, with flexible options for indoor or outdoor riding.
Do I need to do an FTP test? - No. This plan uses simple effort levels based on how the ride feels to you.
Do you need a power meter? - No. No heart rate monitors or power meters needed - just listen to your body.
Training Zones - All efforts are prescribed using a simple 1-10 effort scale. Level 1-3 is easy, Level 4-5 is comfortable, Level 6-7 is moderate, Level 8-9 is hard.
Do you need a TrainingPeaks account - No. This plan is a downloadable PDF that works with any setup.
How do I get the plan - Download the PDF below and get started today.
Week One - Getting Started
Establish the habit of regular riding with mostly easy sessions and one longer steady ride. This week focuses on getting comfortable on the bike, enjoying movement, and building confidence without pushing too hard. The foundation for everything ahead.
Week Two - Building Routine
Introduce moderate intensity with your first intervals alongside steady endurance work. These sessions teach you to control different effort levels and build comfort working slightly harder. Recovery rides keep things manageable while your body adapts to the increased structure.
Week Three - Gaining Confidence
Longer intervals and extended rides develop sustained fitness and confidence. You'll notice clear improvements in how you feel during efforts and how quickly you recover. This week proves your progress is real and builds momentum for the final week.
Week Four - Feeling Stronger
Test your fitness gains with sustained efforts that would have felt challenging in Week 1 but now feel manageable. The final celebration ride lets you enjoy how much stronger and more confident you've become over four weeks of consistent training.
What to expect from a workout
Training Indoors All sessions work perfectly on a turbo trainer or smart trainer. When weather doesn't cooperate, platforms like Zwift, Rouvy, or TrainingPeaks Virtual provide engaging virtual routes to make indoor time pass more enjoyably. You'll still follow your planned effort levels and duration - the platform simply makes the session more interesting. Use a fan to keep cool and keep water handy.
Training Outdoors Choose routes that match your session type. Easy rides work best on quiet, flat routes. Steady rides suit rolling roads with small hills for natural variety. For harder efforts, find stretches where you can ride consistently without traffic interruptions. Safety always comes first - choose safe routes over perfect training routes.
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