Ride and Grind
← 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.

Beginner · 4 weeks · ~10h total · TSS 578
Week 1 Recovery 2 sessions · ~1.7h · TSS 112
Recovery Recovery Intervals 4x2min 44 min TSS 50 Endurance Endurance Ride (37 stages) 1h TSS 62
Week 2 Base 2 sessions · ~2h · TSS 145
Endurance Endurance Ride (17 stages) (3) 1h 14m TSS 89 Recovery Recovery Intervals 3x40sec 47 min TSS 56
Week 3 Base 3 sessions · ~3.2h · TSS 148
Endurance Week 1.1 - Endurance training (1.5h) 1h 30m TSS 62 Recovery Recovery Ride (12 stages) 41 min TSS 38 Quality Week 1.4 - Cadence training 1h TSS 48
Week 4 Base 3 sessions · ~3.4h · TSS 173
Endurance Endurance Intervals 5x1min 1h 45m TSS 87 Recovery Recovery Ride (12 stages) (2) 41 min TSS 38 Quality Week 4.2 - Cadence training 1h TSS 48