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4 Week Intro to Training for Beginner Cyclists & Triathletes

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Menachem Brodie

All plans by this Coach
5 (3)


4 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Human Vortex Training Menachem BrodieDesigned by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years.

Thinking about a training plan, but just not sure if you're ready?
The love of riding your bike is intoxicating, isn't it? The air rushing past your face and body as you whoosh along a beautiful path or road, the amazing feeling of accomplishment when you make it to the top of a climb....You have fallen love with the sport, and know that a structured approach will help you get even more out of the sport you love...But how do you choose a coach or a training plan? Can you ride with a group if you're following a training plan? Over the last 8 years many athletes have come to me to help them answer these questions. This training block offers you a peek into the world of structured training, advice and guidance from an internationally experienced USA Cycling Certified Coach, and the beginning tools to take your riding to the next level!

What does this program include?
This program give you 4 days of riding a week: 2 mid-week rides which can be moved around within the week itself, and 2 weekend rides, with one being a group ride, and the other being an endurance ride with a few personal efforts built in.

How many hours a week do I need?
Just two 1-hour rides mid-week, and 1.5-2.5 hours for the rides on the weekend, that's it!

What can I gain in 4 weeks?
As a beginner, you are in the great position that when we begin to structure your riding! You can see quick gains in your abilities, as well as start to learn tips and Secrets from an Expert Coach! This program will help you increase your riding speed, your ability to handle short climbs, and increase your confidence in your group!

For more information about this plan, please DOWNLOAD the Description Document.

Purchase of this program includes the Human Vortex Training Interval Descriptions document, which explains how to use your training plan to maximize results, PLUS email access to Coach Brodie at any time for questions that you may have about this plan.

Questions? Please visit us on the web at or email Coach Brodie directly at:

Menachem Brodie coaching certifications

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:19 hrs 2:25 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
5:19 hrs 2:25 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Menachem Brodie, NSCA-CSCS, USAC-PBT

Human Vortex Training LLC

Remarkable Value provided to clients:
Advanced understanding of Biomechanics, Injuries, Rehab, & Sports performance (Mental & Physical components)

Having been one of the slowest riders of my riding group when I started, I had to quickly use my background in Strength Training & Exercise Physiology to figure out how to keep up. 10 years later, I've helped athletes around the world to maximize their potential and power!

  • Advanced experience & knowledge in Injuries, Rehab, and Sports Performance
$19.95 - Buy Now