8-Week Beginner Cyclist On-Ramp — Build Your First Base on 3 to 5 hrs/week (Zwift & Indoor)
8-Week Beginner Cyclist On-Ramp — Build Your First Base on 3 to 5 hrs/week (Zwift & Indoor)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Bryn Griffith
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your first eight weeks on the bike, done right. The Beginner Cyclist On-Ramp is built for brand-new and returning riders training just 3 to 5 hours a week, and it turns nervous first pedal strokes into a genuine aerobic base, real confidence, and a riding habit that sticks. Every session is short, gentle and Zwift and indoor trainer friendly, with power targets in percent of FTP so it scales exactly to you.
WHO IT IS FOR. Complete beginners, returning riders, and anyone who wants a calm, encouraging on-ramp into structured training. No racing background needed. If you can ride a bike or a trainer for thirty minutes, you can start here.
HOW IT PROGRESSES. Weeks 1 and 2 teach you to ride genuinely steady and build a routine. Weeks 3 and 4 add light tempo touches and a little more time in the saddle. Weeks 5 and 6 introduce sweet spot in small, manageable doses. Week 7 is your biggest week, and Week 8 eases off before a final benchmark test so you can see how far you have come.
WHAT MAKES IT DIFFERENT. Reassuring, educational weekly notes explain zones, cadence, fuelling and why rest is training. Every ride carries a plain-English coaching guide and one link to the sports science behind it. Generous rest days and short rides make it realistic for a busy beginner, and the whole plan is designed to be fun, not overwhelming.
WHAT TO EXPECT EACH WEEK. Four short rides a week, most between thirty and seventy-five minutes, with three full rest days. A day one FTP test sets your numbers and a final day retest measures your gains. Expect to finish fitter, more confident, and hooked on riding.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
03:13:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:13:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.