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Getting Started Beginner

Getting Started — 4 Weeks

New to structured training? Four gentle weeks, three short rides a week.

4
weeks
3
rides / week
2.0
hours / week
12
workouts

Who it's for: riders new to indoor training or coming back after a break.

What you'll do: three rides a week of 30 to 60 minutes. You start with easy spinning and cadence skills, then meet your first short efforts, tempo and — in the last week — sweet spot.

What to expect: by the end you will know how each kind of effort feels, ride an hour comfortably and be ready for any of the intermediate plans.

Every workout scales to your FTP. If you don't know it yet, the default works fine for this plan.

The plan, week by week

Week 1

3 rides · 1.5 h · TSS 55
Easy Spin 30
Endurance · 30 min · TSS 18 · Your first ride — keep it easy.
Cadence Skills
Endurance · 30 min · TSS 17
First Efforts Key
Tempo · 30 min · TSS 20

Week 2

3 rides · 1.9 h · TSS 80
Endurance 45
Endurance · 45 min · TSS 32
Cadence Skills
Endurance · 30 min · TSS 17
Tempo Taster 2×8 Key
Tempo · 40 min · TSS 31

Week 3

3 rides · 2.4 h · TSS 107
Endurance 45
Endurance · 45 min · TSS 32
Tempo Taster 2×8 Key
Tempo · 40 min · TSS 31
Endurance 60
Endurance · 1 h · TSS 44 · Your first full hour.

Week 4

3 rides · 2.3 h · TSS 96
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12
Sweet Spot Starter 3×6 Key
Sweet Spot · 45 min · TSS 41
Endurance 60 Key
Endurance · 1 h · TSS 44 · The finale — enjoy it.

Start this plan

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