Little Time: training plan for indoor cycling
Only two sessions a week, each 36 minutes at most, but with bite. For busy calendars.
The plan week by week
Week 1 · focus Tempo
Week 2 · focus Sweet Spot
Week 3 · focus Tempo
Week 4 · focus VO2max
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 Little Time for?
Little Time is a plan for all levels. Only two sessions a week, each 36 minutes at most, but with bite. For busy calendars.
How much time do I need for Little Time?
2 sessions per week over 4 weeks, about 4.0 hours of riding in total. A single session takes 20 to 36 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 Little Time
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