Come down from your season the right way with this 4 week off-season transition plan for riders training 4 to 6 hours a week. It is deliberately easy. Its job is to restore freshness after racing, rebuild a light aerobic base, and reawaken your appetite for training before you start a Base plan. Every ride is Zwift and indoor trainer compatible, with power targets in percent of FTP so it scales precisely to you.

WHO IT IS FOR. Riders who have just finished a race season and need to recover before building again, anyone feeling stale or mentally flat after months of structure, and cyclists who want a guided, science backed way to take their foot off the gas without losing everything. It suits all levels training 4 to 6 hours a week.

HOW IT PROGRESSES. Week one resets with the gentlest riding of the plan and an easy day one FTP baseline. Week two recharges with playful cadence work and an outdoor endurance ride. Week three rebuilds as appetite returns, lengthening the aerobic rides. Week four reawakens the legs with the first light tempo touches, then a final day retest confirms you are fresh and ready to build.

WHAT MAKES IT DIFFERENT. This is a true transition block, not a hard plan in disguise. It mixes structured easy rides with free choice ride how you feel days, cadence play, and a social endurance option, so recovery is varied and enjoyable rather than monotonous. Rest days are real, cross training is encouraged, and every ride carries a plain language explanation and a link to the science behind it.

WHAT TO EXPECT EACH WEEK. Three to four short easy rides, three genuine rest days, and weekly hours between 4 and 6. You will finish rides fresher than you started, shed the fatigue of the season, and arrive at your next Base or Endurance plan recovered, motivated, and ready to train.