This 4-week intro plan is built to take you from “just riding” to training with intent, using simple structure and a steady progression.

Across the 4 weeks you’ll follow a repeatable weekly pattern:

- 2–3 key bike sessions (endurance, tempo/threshold, plus a touch of VO2)
- 2 short strength sessions to build durability and injury resistance
- Easy spins or full rest days so you actually recover and adapt

Weeks 1–2 focus on foundations – mainly endurance and tempo work. You’ll learn to ride in specific zones instead of guessing, and build a stronger aerobic engine without feeling smashed.

Week 3 adds a small peak: a bit of VO2-style intensity and a longer endurance ride with tempo blocks to nudge fitness up another level.

Week 4 is a deload: volume and intensity come down so fatigue drops. During this easier week you do a ramp test to estimate FTP, set training zones properly, and measure what you’ve gained.

By the end of the 4 weeks you’ll:

- Have a fresh, end-of-block ramp test FTP to anchor future training
- Be used to following a structured plan instead of winging it
- Have better endurance, tempo strength, and top-end snap
- Be ready to roll into a more event-specific, performance, or weight-loss block with proper zones set.