Minimum Effective Dose — Level 1: Threshold
Low-time maintenance plan
Days: Tuesday, Thursday, Saturday (+ Sunday in the 4-hour option).
For the rider who has 3–4 hours a week and won't get more. Not out of laziness: because of work, kids, life.
When you buy, you unlock the week-by-week calendar with every workout.
How it's built
You get Week 0 through Week 9: the optional transition, the 8 work weeks and the closing week.
- Week 0 — transitionOptional
Just finished another plan from the collection? Do Week 0. Coming off rest, vacation, or unstructured riding? Skip it and start at Week 1.
- Weeks 1 to 8 — the plan8 weeks
The full work block, day by day, with warm-up, main set, cool-down and goal.
- Week 9 — wrap-upIncluded
Plan wrap-up and instructions for what's next: how to evaluate what you gained and what to do after.
Prerequisite
None. Along with The Comeback, it's one of the two plans in the collection that don't require Base.
What's included
- 8 weeks
- Days: Tuesday, Thursday, Saturday (+ Sunday in the 4-hour option)
- Intensity by %FTP, with feel (RPE) as backup
Example (Week 1): Sweet spot. 10 min warm-up + 2×1 min activation. 2×15 min @ 88–92% FTP (RPE 6, hard but sustainable), 6 min Z1 between blocks. Cadence 85–90 rpm. 6 min cool-down.
How it works
- 1. You buy the plan (one-time payment).
- 2. Your account is created and you unlock the week-by-week calendar.
- 3. Every day you see your workout in plain language: warm-up, main set, cool-down and goal. Intensity by feel.
- 4. You mark the day as done and keep moving forward.
Other recommended plans
Other riders at your level also train with these.