🚴 Cycling · 8 weeks · 3×/week · beginner
Cycling Aerobic Base
Ride 90 minutes comfortably and lift your threshold power.
Eight weeks of high-cadence Zone 2 riding with one weekly interval session. Works indoors on a trainer or outdoors on any bike.
What you need
- • Any bike or indoor trainer
- • 3 rides per week
- • 45–90 minutes per ride
Week by week
Week 1
Cadence and comfortWeek 2
Add durationWeek 3
First intervalsWeek 4
Recovery weekWeek 5
Threshold buildWeek 6
Sprint powerWeek 8
Test weekRide a hard 20 minutes to benchmark threshold.