Base — Beginner
Cycling base and conditioning plan
Days: Tuesday, Wednesday, Thursday, Saturday, Sunday.
Less than a year of riding with any regularity, or coming back after years away. No known FTP, or an FTP you don't trust.
When you buy, you unlock the week-by-week calendar with every workout.
How it's built
You get Week 0 through Week 13: the optional transition, the 12 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 12 — the plan12 weeks
The full work block, day by day, with warm-up, main set, cool-down and goal.
- Week 13 — wrap-upIncluded
Plan wrap-up and instructions for what's next: how to evaluate what you gained and what to do after.
Prerequisite
None. This is the entry point to the whole collection.
What's included
- 12 weeks
- Days: Tuesday, Wednesday, Thursday, Saturday, Sunday
- Intensity by %FTP, with feel (RPE) as backup
Example (Week 1): Muscular endurance. 10 min warm-up. 4×3 min at RPE 5 (65–70 rpm, seated), 3 min easy between sets. Big chainring, quiet upper body. Rest of the ride in Z2.
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.