Minimum Effective Dose — Level 4: Anaerobic
Low-time maintenance plan
Days: Tuesday, Thursday, Saturday (+ Sunday in the 4-hour option).
Same rider as always: 3–4 hours and no more. The engine is there; what's missing is the short punch: the attack, the steep ramp, the acceleration that decides it.
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
Minimum Effective Dose Levels 1, 2 and 3.
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): Anaerobic SIT. Warm up 20 min and do 4×30 s all-out with a full 4 min of Z1 between each; finish with 8 min easy. Bike only, zero gym.
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.