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Return to training: 4-week beginner cycling plan (Zwift compatible)

Browse More Plans

Return to training: 4-week beginner cycling plan (Zwift compatible)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Mark Whittle

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Return to training: 4-week beginner cycling plan (Zwift compatible)

Who's it for?
This training plan is for cyclists who are returning to structured training after a break in training, either from injury or work/life issues or simply wanting some extra structured training in their lives.

Is it for you?
This plan assumes a base level of fitness and that you already have a Zwift account and are familiar with Zwift as a training platform. As we are returning to training, all sessions are 45 minutes or less, with 3 or 4 planned sessions per week.

What's involved?
The plan progressively builds over 4 weeks. Each week you'll work the majority of the traditional training zones, to give you a balanced return to training.


How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 300
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest day

Rest
Rest day Monday! Rest up, sleep well, hydrate and eat as healthily as possible!
Details
Tuesday

Bike: Aerobic intervals

Bike00:45:0039 TSSStructured Workout
The first session of this week plan is a 45 minute aerobic interval session, but slightly harder than the previous 2 weeks. It still builds a solid foundation, but it's a progressively tougher session.

Warm Up: 
5min at 50% FTP

2min at 70% FTP
1min at 50% FTP

2min at 90% FTP
2min at 50% FTP

Main Set:
2x 30's at 88% FTP
3min 30's at 76% FTP
2min30 at 50% FTP

2x 30's at 90% FTP
3min 30's at 78% FTP
2min30 at 50% FTP

2x 30's at 92% FTP
3min 30's at 80% FTP

Cool Down:
4min winding down to 50% FTP
Details
Wednesday

Bike: Classic threshold intervals

Bike00:42:0040 TSSStructured Workout
Today is a classic threshold workout (actually it's 95% of FTP) of 90 second intervals. 90 seconds doesn't sound like a lot of 'work' but when you do x10 of them, with a short recovery, it makes for a very effective, and taxing session!

Warm Up:
4min at 45-60% FTP
4min at 50% FTP

Main Set:
90's at 95% FTP
90's at 55% FTP
Repeat 10 times (10 times in total)

Cool Down:
4min winding down to 45% FTP
Details
Thursday

Rest day

Rest
Rest up, sleep well, hydrate and eat as healthily as possible!
Details
Friday

Bike: The sweetest spot!

Bike00:45:0047 TSSStructured Workout
Today's workout is a high intensity interval session, where we use sweetspot and Vo2 intervals to raise your Functional Threshold Power (FTP) and boost your endurance. 

Warm Up:
6min at 30-75% FTP
3mins at 50% FTP

Main Set:
2min30 at 88% FTP
1min30 at 50% FTP
2min30 at 88% FTP
1min30 at 50% FTP
2min30 at 88% FTP
3min at 50% FTP

2mins at 100-115% FTP
2mins at 45% FTP
2mins at 100-115% FTP
2mins at 45% FTP
2mins at 100-115% FTP
2mins at 45% FTP
2mins at 100-115% FTP
2mins at 45% FTP


Cool Down:
6mins winding down to 45% FTP
Details
Saturday

Rest day

Rest
Rest up, sleep well, hydrate and eat as healthily as possible!
Details
Sunday

Bike: Base builder session

Bike00:45:0030 TSSStructured Workout
Todays 45 minute session is a slightly easier session that the ones you've done this week, this is one that we use to build some endurance and prepare the body for what's on the schedule for next week.  

Warm Up:
6mins easy to steady warm up (50% FTP)

Main Set:
3mins at 55% FTP
3mins at 65% FTP
3mins at 75% FTP

3mins easy spin at 50% FTP

3mins at 60% FTP
3mins at 70% FTP
3mins at 80% FTP

3mins easy spin at 50% FTP

3mins at 60% FTP
3mins at 70% FTP
3mins at 80% FTP

Cool Down:
6mins easy (winding down to 45% FTP)
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
02:47:00 00:45:00
Day Off x3
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
02:47:00 00:45:00
Rest Day Off
—— ——
Other Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Mark Whittle

WhittleFit

Whoever you are and whatever your goals might be, WhittleFit are here to guide you on your triathlon and endurance sports journey. Our goal is to design and develop endurance training programs that really work for you, the individual.

We have plans available to you for:

  • Triathlon
  • Swimming
  • Running
  • Strength Training
View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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