Indoor cycling that fits real life: This eight-week starter plan builds a consistent riding habit with just three short rides per week at first. Your opening sessions take 20–30 minutes. Most later weeks have four rides, and the longest ride remains around 50 minutes.
You will learn how to ride easily, judge effort and make room for recovery. Every session explains what to do, how it should feel and when to make it easier. Brief mobility and around-training nutrition notes complement the structured rides. Power targets are built as a percentage of the FTP saved in your TrainingPeaks account; perceived-effort cues help you interpret them.
This plan is for you if you can already ride easily for 20–30 minutes without symptoms and want to start structured indoor cycling or return after a break. You do not need a race goal, a maximal entry test or a performance assessment. A trainer with reliable power readings is useful for the automated workouts.
Time commitment: three rides and about 1¼–1½ hours per week at first; then mostly four rides and about 2–2½ hours per week. Two short mobility sessions are optional extras. If the first easy rides already feel difficult, repeat an easier week rather than forcing the progression.
After eight weeks, you can decide whether to continue with a calm riding routine or move to a higher-volume fitness plan. If you have a specific sporting goal or are uncertain which training load suits you, learn about individual testing and coaching at vo2max.de.
With Vo2max I am at your side as a competent partner.
Sports scientific consulting is my expertise and my goal is to help you make the right decisions in training planning and execution.
Whether beginner or advanced, on the bike, the run or in triathlon, to become faster, fitter or healthier, let us find the right way.