This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Returning to training after a short break?
This plan is designed to help you rebuild consistency, aerobic fitness and cycling-specific strength before moving into a more demanding training phase.
Rather than jumping straight back into harder or longer training, the plan starts conservatively and progressively increases your workload so that your body has time to adapt.
The focus is on establishing good habits, restoring fitness and reducing the risk of doing too much too soon.
Who this plan is for
This version is best suited to riders who were averaging less than around eight hours of training per week before their break.
It is designed primarily for riders returning after a relatively short break of up to around three weeks.
If you've been away from training for longer, an extended preparation phase may be a better starting point.
What the plan includes
- Short, manageable cycling sessions to rebuild consistency
- Progressive increases in training volume
- Aerobic work to restore endurance and efficiency
- Strength and off-the-bike work supporting resilience
- Regular recovery/rest days
The early training is deliberately straightforward, allowing you to focus on consistency and controlled effort rather than intensity.
Indoor riding can work particularly well during this phase because it makes it easier to control intensity and avoid turning easy sessions into unnecessarily hard rides.
You can follow the cycling sessions using power, heart rate or perceived exertion.
Many sessions use TrainingPeaks structured workouts with power, heart rate and cadence targets where appropriate.
What comes next?
This preparation phase is designed to create a foundation for your next block of training rather than prepare you for a specific event.
Once completed, you should be in a better position to move into a structured base, performance or event-specific plan.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, training history, strengths, weaknesses or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Rebuild gradually, stay consistent — and set yourself up for a strong next phase.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.