BEGINNER PLAN
Eight weeks, three sessions a week, roughly three to four hours. No previous structure required.
WHO THIS IS FOR
You ride a bike, you would like to be fitter, and you have never followed a plan. You have somewhere between three and four hours a week. You may or may not have a power meter — the plan works either way, with power targets where you have them and perceived effort where you do not.
- Z2 / easy = you can hold a full conversation.
- 85-92% of FTP = firm and uncomfortable, short sentences only.
- Sprints = genuinely all out, and short enough that it does not matter.
THE EIGHT WEEKS
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | 45 min Z2 | 30 min easy + 4 x 2 min @ 85% | 60 min Z2 |
| 2 | 45 min Z2 | 40 min easy + 5 x 2 min @ 88% | 60-75 min Z2 |
| 3 | 50 min Z2 | 45 min + 3 x 6 min @ 88% | 75 min Z2 |
| 4 | 40 min Z1/Z2 easy week | 40 min easy + 3 x 2 min @ 85% | 60 min Z2 |
| 5 | 50 min Z2 | 45 min + 3 x 8 min @ 90% | 80 min Z2 |
| 6 | 55 min Z2 | 45 min + 4 x 6 min @ 92% | 90 min Z2 |
| 7 | 55 min Z2 | 50 min + 2 x 12 min @ 90% | 90 min Z2 with 4 x 20s sprints |
| 8 | 40 min easy | Ramp test or 20 min FTP test | 60 min Z2 celebration ride |
Put at least one rest day between session two and session three. If life gets in the way, drop session one — the interval session and the longer ride are the ones that matter most.
BEFORE YOU START
Get a baseline
Do a ramp test in week one if you have power. If you do not, that is fine — use effort, and test at the end of week eight when you have something to compare against.
Sort the basics out
- A bike position that does not hurt. Pain is not toughness, it is a fit problem.
- A fan if you are riding indoors. This matters more than any other equipment decision.
- Food before sessions two and three. Training hungry makes hard efforts pointless.
- Sleep. It is the most powerful performance enhancer available to an amateur.
WHAT TO EXPECT
Weeks one and two will feel awkward and a little boring. Week three is when the intervals start to bite. Week four is deliberately easy and you will feel guilty about it; do it anyway. By week six most riders notice that their heart rate at a familiar effort has come down, and by week eight it is common to see a 5-15% improvement in threshold power from a standing start.
When the eight weeks are done, move on to the 12-week base plan and keep going. The habit is the real prize here.
FAQ
Do I need a smart trainer?
Can I add a fourth session?
What if a session is too hard?
Should I lose weight at the same time?
KEEP READING
PUT IT INTO PRACTICE
LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.