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Getting Started Beginner

Back on the Bike — 6 Weeks

For returning riders: rebuild the habit and the fitness, step by step.

6
weeks
3
rides / week
2.3
hours / week
18
workouts

Who it's for: riders coming back after a break — a winter off, an injury, a busy year.

What you'll do: three rides a week growing from 30 minutes to 75. Endurance first, then tempo and a first taste of sweet spot. Week 4 is lighter.

What to expect: a solid base, a riding routine that sticks, and the confidence to pick any intermediate plan next.

The plan, week by week

Week 1

3 rides · 1.8 h · TSS 67
Easy Spin 30
Endurance · 30 min · TSS 18 · Welcome back — easy does it.
Cadence Skills
Endurance · 30 min · TSS 17
Endurance 45 Key
Endurance · 45 min · TSS 32

Week 2

3 rides · 2.3 h · TSS 93
Spin & Surge Key
Tempo · 30 min · TSS 18
Endurance 45
Endurance · 45 min · TSS 32
Endurance 60 Key
Endurance · 1 h · TSS 44

Week 3

3 rides · 2.2 h · TSS 87
Tempo Taster 2×8 Key
Tempo · 40 min · TSS 31
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12
Endurance 60
Endurance · 1 h · TSS 44

Week 4

3 rides · 1.8 h · TSS 61
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12 · Lighter week — the fitness lands now.
Cadence Skills
Endurance · 30 min · TSS 17
Endurance 45
Endurance · 45 min · TSS 32

Week 5

3 rides · 3.0 h · TSS 140
Sweet Spot Starter 3×6 Key
Sweet Spot · 45 min · TSS 41
Endurance 60
Endurance · 1 h · TSS 44
Endurance 75 Key
Endurance · 1 h 15 min · TSS 55

Week 6

3 rides · 2.6 h · TSS 109
Tempo 2×10 Key
Tempo · 50 min · TSS 42
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12
Endurance 75 Key
Endurance · 1 h 15 min · TSS 55 · The finale — you're back.

Start this plan

Sign in to start this plan. Your sessions appear in the BigRingVR app, ready to ride on real roads.

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