Minimum Effective Dose — Level 3: Strength
Low-time maintenance plan
Days: Tuesday, Thursday, Saturday (+ Sunday in the 4-hour option).
Same rider as always: 3–4 hours and no more. Threshold and VO2 are up; now what's missing is the strength to hold them when the road tilts up.
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 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
Minimum Effective Dose Level 1 + Level 2.
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): On-bike torque. 12 min warm-up. 4×6 min @ 80–85% at 50–60 rpm seated, big chainring and quiet upper body, pushing from the hips; 4 min easy between each. Pure strength on the pedals.
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.