Rebuild your cycling base in six careful weeks with a gentle, progressive plan for riders coming back from injury, on a load that grows toward 5 to 6 hours a week and is fully Zwift and indoor trainer compatible.

IMPORTANT. Get MEDICAL CLEARANCE before starting. This plan rebuilds cycling FITNESS after you have been cleared to ride, and it is NOT rehabilitation or medical treatment. Progress gently, ride by feel, stop and consult a professional if you feel pain, and adapt every session to your stage of recovery.

WHO IT IS FOR. Cyclists cleared to ride again who want a structured, patient way back to fitness without rushing or risking a setback.

HOW IT PROGRESSES. Week one is very easy short spins, then duration grows, then the first light tempo touches, then a modest build, then gentle sweet spot, and finally a benchmark test once you are rebuilt. Day one is a gentle baseline ride by feel, never an all out test.

WHAT MAKES IT DIFFERENT. Lots of recovery, short rides and a listen to your body approach. The only hard effort is the final graduation test, deliberately saved for the end. Every ride carries a six part coaching description and one verified sports science reference.

WHAT TO EXPECT EACH WEEK. Four to five easy to moderate rides, honest weekly notes on load, recovery and adapting to how you feel, and a clear, safe progression back toward full training.