New Year, New You — Your First Steps Into Cycle Fitness
A simple, effective sub 2‑hour‑per‑week plan for new or returning cyclists

This plan is built to help you create consistent, sustainable fitness with two 30‑minute HIIT sessions and one 45‑minute aerobic ride each week.
It’s simply structured, achievable, designed for real life and Scientifically proven to improve fitness— ideal if you’re starting your cycling journey or coming back after time away.

Who This Plan Is For
New or returning riders looking for a clear, simple structure without overwhelming volume.

Time‑crunched athletes balancing work, family, and fitness.

Anyone aiming to improve general fitness, lose weight gradually, or build confidence on the bike.

Riders who prefer short, focused sessions rather than long weekend rides.

You don’t need to be “fit” to begin — just committed to showing up three times a week.

What You Can Expect
Progression through achievable workouts that build fitness safely and steadily.

No nonsense silly elaborately built sessions, built just to look good but achieve nothing.

Clear instructions for every session so you always know what to do and why.

A focus on consistency over intensity — building habits, not chasing exhaustion.

Noticeable improvements in aerobic fitness, confidence, and overall wellbeing.

No complex data requirements — you can simply use Perceived Effort (Coggans training zones), or follow the plan with power or heart rate.

This plan is intentionally simple: it's built off the back of proven scientific studies. Three quality sessions each week that fit into even the busiest schedule.

How the Plan Works
This is a self‑guided plan. All workouts include clear targets, session goals, and pacing guidance so you can follow it independently. If you want additional accountability or personalised feedback, coaching upgrades are available separately.

Equipment You’ll Need
A road, hybrid, or indoor bike — anything comfortable and reliable works.

A safe place to ride outdoors or a turbo trainer indoors.

A basic bike computer or phone app to track time.

Optional but helpful: heart‑rate monitor, power meter, or smart trainer.

The plan is designed to work with whatever setup you already have.

Should you wish to continue the same plan upon completion, you will continue to see improvements.
If you use Power or Heart Rate data and zones, re test yourself with a Lactate threshold test (or equivalent) prior to next training block.