← Back to plans

Restart & Base

Ease back into structured training after a break, over 4 low-pressure weeks with a gently increasing endurance ride each week.

4 weeks · ~12h total · TSS 382

Send every week of this plan to your Intervals.icu calendar in one go, starting from the date below (each week's sessions are spread across that week — you can move individual dates on Intervals.icu afterwards).
Week 1 2 sessions · ~1.5h · TSS 46
Recovery
Recovery Recovery Ride 30min 0h 30m TSS 7 Endurance Endurance Intervals 3x9min 1h 0m TSS 39
Week 2 2 sessions · ~2.4h · TSS 66
Base
Endurance Endurance Ride 1h 25min 1h 25m TSS 53 Recovery Recovery Ride 1h 1h 0m TSS 13
Week 3 3 sessions · ~3.8h · TSS 117
Base
Endurance Endurance Ride 1h 30min 1h 30m TSS 56 Recovery Recovery Ride 1h 15min 1h 15m TSS 14 Quality Combi tempo-endurance training 1h 0m TSS 47
Week 4 3 sessions · ~4.7h · TSS 153
Base
Endurance Endurance Ride 1h 55min 1h 55m TSS 74 Recovery Recovery Ride 1h 30min 1h 30m TSS 15 Quality Combi tempo-endurance training 1h 15m TSS 64