Fit in 4 Weeks: training plan for indoor cycling
Your start: calm base, then the first intervals. At the end you measure how far you have come.
The plan week by week
Week 1 · focus Recovery
Week 2 · focus Endurance
Week 3 · focus Sweet Spot
Week 4 · focus Endurance
How to go about it
Spread the sessions over the week so that an easy or free day lies between two hard days. Set your FTP first so the target watts are right. After the last week you continue with Fit in 8 Weeks.
Frequently asked questions
Who is Fit in 4 Weeks for?
Fit in 4 Weeks is a plan for beginner. Your start: calm base, then the first intervals. At the end you measure how far you have come.
How much time do I need for Fit in 4 Weeks?
3 sessions per week over 4 weeks, about 7.8 hours of riding in total. A single session takes 20 to 66 minutes.
What happens if I miss a session?
Nothing bad. Ride the next session as planned and catch up on the missed one when it suits you. Zombike remembers which sessions you have ridden and counts your weekly streak.
Do I need an FTP?
Yes, the target watts are percentages of your FTP. If you do not know it, estimate it at the start or ride an FTP test early in the plan. The target watts adapt as soon as you change your FTP.
Start Fit in 4 Weeks
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