All programs
Beginner · Sport plan
Biking — Beginner
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Beginner
Total days
5
Est. time
3.3h
Biking
5 daysDay 1 — Quad + Glute Strength
Quad + Glute Strength
- Back Squat5 × 5
- Walking Lunge3 × 10/side
- Glute Bridge3 × 12
Day 2 — Aerobic Base
Aerobic Base
- Z2 Cardio45 min
- Easy Run30 min
- Breathing Drill5 min
Day 3 — Threshold Intervals
Threshold Intervals
- Bike Intervals5 × 4 min @ FTP
- Recovery Spin5 min
Day 4 — Single-leg Stability
Single-leg Stability
- Bulgarian Split Squat3 × 8/side
- Single-leg RDL3 × 8/side
- Step-up3 × 10/side
Day 5 — Lower Back Endurance
Lower Back Endurance
- Back Extension3 × 15
- Bird-dog3 × 10/side
- Dead Bug3 × 10
Sign up to unlock the full program.
Free account previews more. Premium unlocks every day, every sport, multi-sport combos, and 1/3/5-day plan lengths.