Free Starter Plan
Eastern-Block onboarding micro-cycle for your first 7 days.
Use this to start a strict 3:1 wave with smart intensity distribution before VeloForge full onboarding opens.
Download Starter Plan PDF7-Day Structure
- Day 1: Z2 endurance + cadence drills (75 minutes)
- Day 2: Z4 threshold blocks (4x8 minutes)
- Day 3: Recovery spin + mobility (50 minutes)
- Day 4: Z3 tempo progression (3x15 minutes)
- Day 5: Off-bike strength + sleep extension target
- Day 6: Long Z2 ride (2.5-3.0 hours)
- Day 7: Easy spin + readiness check for next micro-cycle
Hard Volume Rule Guardrails
Keep Z3+ at or below 3 hours and 20% of total weekly volume. If sleep and HRV both trend down for two consecutive days, swap one high-intensity day for Z2 endurance.
80%Z1-Z2 base volume
20%Z3+ quality ceiling
3:1Build-build-build-deload rhythm