4 weeks
3 rides/week
~2.7 h/week
Beginner Cyclist Kickstart
Your first month of structured training. Three rides a week, nothing longer than 75 minutes, ending with a ramp test so you know where you actually stand.
Training
Today
Training
Today
Pick a plan. Pick your days. Start riding today.
Ten structured plans, from a first four-week block to a twelve-week century build. Every session has power targets, rides in ERG mode on a smart trainer, and lands on your own calendar on the days you actually train.
Aerobic foundation. Start here if your event is months away or you are new to structure.
Your first month of structured training. Three rides a week, nothing longer than 75 minutes, ending with a ramp test so you know where you actually stand.
Threshold and VO2 max. Ride these on top of a base block, 8–12 weeks from your event.
Eight weeks aimed squarely at threshold power, bookended by two identical 20-minute FTP tests so the result is measured rather than felt.
Event-specific sharpening. The last block before the day itself.
Twelve weeks to a 100-mile ride. The weekend ride ramps from two hours to four and a half, with sweet spot and tempo work midweek to make those hours cheaper.
A single block gets you fitter. A sequence of blocks is what makes a season. Two routes that work for most riders:
24 weeks from a first structured ride to a measured, meaningful FTP.
The classic base → build → specialty ladder, 28 weeks out from event day.
Match the plan to the time you have and the distance to your event. With no event and no structured training behind you, start with the 4-week beginner plan. With a base already in place and an event three months out, ride a build plan, then a specialty plan for the event itself.
Yes. Every plan and every workout in them is free to apply and ride. You need an account to schedule a plan on your calendar, but not to open and ride any individual session.
Base builds aerobic capacity with volume at low and moderate intensity. Build converts that into power at and above threshold. Specialty sharpens for one event. Ridden in that order they stack; ridden out of order the later blocks tend to stall.
Yes. Applying a new plan replaces the one you are on, and the app asks before it does. The clean point to switch is at the end of a block or a recovery week, but nothing stops you doing it mid-plan.
No, but it helps. Every session has power targets, and a smart trainer in ERG mode holds them for you. Without one you can ride the same targets on a power meter, or by feel using the zone descriptions.
Test your FTP first. Every target in every plan is a percentage of it, so a stale number means weeks of riding at the wrong intensity.
Twelve weeks of indoor base. Four rides a week, none longer than two hours, built so a whole winter of trainer riding actually adds up to something.
Eight weeks of sweet spot work at 88–94% of FTP, progressing 2×15 → 3×20 minutes, wrapped in enough Zone 2 to keep it sustainable.
The build block that follows base: threshold intervals and VO2 max work, holding onto the aerobic volume that made them possible.
Six weeks for riders with under four hours a week: microbursts, time-crunched sweet spot, and one aerobic ride, with nothing that does not earn its place.
Twelve weeks and five rides a week for a long, hilly event: endurance volume, sweet spot and threshold power, and dedicated low-cadence climbing work.
Eight weeks aimed at climbing: low-cadence strength work, threshold intervals, VO2 max, and a timed climb simulation at both ends of the plan.
Six weeks of race sharpening: hard starts, 30/30 repeaters, Rønnestad intervals, and primers, for riders whose events are decided by repeated surges.