A little structure.
A better ride.
A gradual cycling routine that fits your week. Set your goal, make room for recovery, and celebrate the rides you complete.
This rule-based planner is not medical advice, a fitness assessment, or a coach-reviewed prescription. Stop riding if you develop chest pain, faintness or unusual breathlessness; seek appropriate medical help. Use a helmet outdoors and choose safe routes.
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Build confidence, not pressure.
Use the talk test: easy rides should allow comfortable conversation. This cycling plan is only one part of a balanced activity routine. For general activity and strengthening guidance, read NIDDK’s starting activity guide and NHLBI’s safety guidance. The plan’s exact durations are site planning rules, not a clinical protocol.
Privacy: only your generated schedule, adult age band, selected goal, experience, equipment and ride check-ins are saved. Deleting a plan removes it from the active database; copies may remain in server backups until those backups expire.