Coming back to cycling after time away, or starting for the very first time? This gentle eight week plan rebuilds your fitness and confidence on about 5 to 6 hours a week, indoors or on Zwift.
WHO IT IS FOR: Brand new riders and anyone returning after a break, illness or a busy stretch of life. No racing background needed. If you can ride a bike, you can do this plan.
HOW IT PROGRESSES: Weeks 1 to 2 keep everything easy while you learn zones, cadence and fuelling. Weeks 3 to 4 add gentle tempo and a recovery week. Weeks 5 to 6 introduce structured sweet spot in small doses. Week 7 is your biggest, then week 8 tapers to an FTP retest so you can see your progress.
WHAT MAKES IT DIFFERENT: Reassuring, confidence building and genuinely gentle, with extra rest, short rides and a science backed reason for every session. A day one benchmark and a day 56 retest bookend the plan so your comeback is measurable.
WHAT TO EXPECT EACH WEEK: Three to five short rides, most of them easy, with one longer weekend ride that grows steadily from one hour to two. Clear notes, fuelling guidance and academic links throughout. This is general training guidance, not medical advice; ride to how you feel.