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cyclingbeginner
Base Fitness
Build aerobic fitness and consistency with a polarized (≈80/20) approach: lots of easy Zone 2 riding plus one or two focused quality sessions per week. Ends with a re-test so you can see progress.
- Length
- 8 weeks
- Weekly load
- 3-5 h/wk (peaking higher for event plans)
- Peak week
- 4 h
Who it's for
Riding casually for 0-1 year; can ride 60 min continuously.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Rest | — | rest |
| Tue | FTP / LTHR Test | 65 | hard |
| Wed | Rest | — | rest |
| Thu | Endurance Ride | 45 | easy |
| Fri | Rest | — | rest |
| Sat | Long Ride | 60 | easy |
| Sun | Recovery Spin | 40 | easy |