STARTER Series - Fan Bike

Build a better engine with eight weeks of structured Fan Bike training and an optional ninth-week 10:00 calorie test. Three sessions each week develop a well-rounded foundation: • Aerobic rides to build endurance and confidence. • Calorie-based speed intervals to develop smooth acceleration and repeatable output. • Timed stamina intervals to sustain harder efforts with control. Easy rides progress from 16:00 to 45:00. Speed sessions use short calorie targets and clear recovery periods. Stamina work builds toward a 4 × 4:00 benchmark in Week 4, repeated in Week 8 so you can measure progress. Simple effort guidance, coaching notes and programmed splits help you understand when to push and when to keep it easy. Track calories, RPM and watts where your bike provides them; heart rate is optional feedback for aerobic work. Includes 24 foundation sessions plus three optional test-week sessions, with everything you need to follow the plan in ErgZone. No separate PDF or Academy membership is required. Designed for athletes new to structured Fan Bike training or returning to a consistent routine. Use the same bike for meaningful comparisons—calories and watts can vary between models. FIND YOUR RHYTHM. BUILD THE ENGINE.