Training plans for indoor cycling
With a plan you know what to do every day. The Zombike plans give you the sessions week by week, with target watts from your FTP. You pick the plan that fits your time and goal, and Zombike keeps track of your progress and your weekly streak.
| Plan | Weeks | Per week | Riding time |
|---|---|---|---|
| Fit in 4 Weeks Beginner. Your start: calm base, then the first intervals. At the end you measure how far you have come. | 4 | 3× | 7.8 h |
| Fit in 8 Weeks Beginner to intermediate. The longer build after the start: base first, then sweet spot, with a test in between. The FTP test at the end. | 8 | 3× | 17.8 h |
| Little Time All levels. Only two sessions a week, each 36 minutes at most, but with bite. For busy calendars. | 4 | 2× | 4.0 h |
| Winter Base All levels. Eight weeks of foundation for the season: lots of calm endurance, long rides, and the first sweet spot blocks at the end. | 8 | 3× | 21.9 h |
| Summer Prep Advanced. Eight weeks of build for the season: sweet spot, threshold and VO2max, four sessions a week. At the end you are ready for the road. | 8 | 4× | 24.0 h |
How to choose
- You are starting or coming back: Fit in 4 Weeks, then the longer build.
- You have little time: the plan with two short sessions a week.
- You are preparing a season: winter or summer plan with four sessions a week.
You also find all sessions individually in the workouts.
Frequently asked questions
Which training plan suits me?
To get started, "Fit in 4 Weeks" is the shortest way. If you have little time, take the plan with only two short sessions a week. For seasonal goals there are winter and summer plans.
How often a week do I have to train?
The plans have two to four sessions a week. Two are enough to get fitter; three to four bring more but need rest days in between.
Do I need a smart trainer?
A trainer with power measurement and Bluetooth FTMS is ideal. Zombike then controls the resistance to match the session. With a simple trainer you can ride by the watt display if you have a power meter.
Start a training plan
Connect your smart trainer and ride the session with target watts, results and progress. Zombike runs in the browser (Chrome or Edge), without installing anything.
Get started