OZIM Academy | INTRO - Train with Confidence
You ride a bike, but workout blocks, device settings and numbers on the screen still raise questions. This three-week programme helps you understand the basics and learn to complete structured workouts independently.
WHO IS THIS PLAN FOR?
Adults who can already ride comfortably for around 45 minutes and are new to structured training. You may be an experienced recreational rider while still learning to use TrainingPeaks, a trainer or a cycling computer.
WHAT WILL YOU LEARN?
• Prepare your equipment, start a workout and save your ride.
• Understand warm-ups, work intervals, recovery periods and cool-downs.
• Adjust intensity using perceived effort.
• Control your pedalling rhythm and move smoothly between workout blocks.
• Distinguish equipment problems from excessive effort.
• Perform basic strength exercises and gentle mobility work.
• Review your sessions and choose your next training plan.
YOUR WEEKLY ROUTINE
Three cycling sessions lasting 30-60 minutes, one 20-minute strength session and an optional 15-minute yoga session. Friday and Sunday are rest days.
Week 1: 2 hours 15 minutes, plus 15 minutes of optional yoga.
Week 2: 2 hours 50 minutes, plus 15 minutes of optional yoga.
Week 3: 2 hours 45 minutes, plus 15 minutes of optional yoga.
Allow a little extra time to prepare your equipment and read the instructions.
HOW TO FOLLOW THE PLAN
Intensity is guided by RPE: your rating of perceived exertion on a scale from 0 to 10. Each workout explains the intended effort. You do not need a maximal FTP test to start Intro.
Ride indoors using a compatible trainer and your chosen app, or outdoors on a safe route. To display workout blocks on a cycling computer, you need a device that supports planned workouts. Access to TrainingPeaks is required; equipment and any app subscriptions are separate from this plan.
Read the complete description before each session. Strength and yoga sessions include written exercise instructions, without requiring YouTube videos.
CONSISTENCY AND MISSED SESSIONS
If you miss a workout, do not double up to catch up. Continue with the next scheduled session. If you have not yet understood a skill needed for that session, repeat the relevant earlier workout instead.
WHAT COMES NEXT?
At the end of Intro, you will check whether you can independently prepare, complete, save and review a workout. Then choose the Indoor or Gravel pathway based on your recent riding, comfortable ride duration and available training time.
Completing Intro does not automatically make you an intermediate rider.
This is a ready-made educational training plan. It does not include individual coaching, ongoing coach feedback or personalised adjustments. It is not a learn-to-cycle course or an injury rehabilitation programme.
I help road, gravel, MTB and indoor cyclists train with purpose. Through OZIM Academy, I offer individual coaching and ready-made training plans in English and Polish, including structured training for Zwift and TrainingPeaks Virtual.
From your first structured workout to virtual racing and outdoor goals, my approach combines physiology, training data and practical cycling experience. I help you understand your effort, build consistency and fit training into real life.