General Fitness
Beginner
Fit in 30 — 4 Weeks
Short on time? Four rides a week, every one 30 minutes.
4
weeks
4
rides / week
2.0
hours / week
16
workouts
Who it's for: busy riders who want real fitness from short sessions.
What you'll do: four 30-minute rides a week — tempo, sweet spot and quick high-intensity intervals, with easy spins between them. Week 4 is lighter.
What to expect: noticeably fitter in a month, on two hours a week.
The plan, week by week
Week 1
4 rides · 2.0 h · TSS 91Week 2
4 rides · 2.0 h · TSS 106Week 3
4 rides · 2.0 h · TSS 100Start this plan
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