If you're new to structured training, coming back from a long break, or simply having issues to build a cycling routine, this 4 week plan is build for you. A focus on low intensity training combined with structured moderate and high intensity workouts will get you back on track and prepare you for future challenges.
The trinity of training monitoring which are effort perception (RPE), heart rate, and power will guide you through every session. Just make sure to input your correct FTP in TrainingPeaks for the power suggestions to work.
Remember that everyone starts small. The goal of this plan is to get you back to consistency and enjoy the process of becoming a faster cyclist. Once complete you can move on to the 12 week base training plan. Enjoy the ride!
As always, I build every plan on evidence and results-proven practice.
I’m a cycling coach and elite cyclist based in Duesseldorf, Germany. My coaching philosophy is simple: focus on timeless principles that are grounded in decades of endurance training science and observed in elite endurance athletes. My training plans reflect this. Easy to follow and based on evidence, my plans balance intensity and volume to optimize adaptation and minimize burnout. Built for the long game.