Find your rhythm. Build the engine.

If you would prefer to purchase this program in ErgZone, click HERE.

The Fan Bike can deliver much more than a few exhausting minutes at the end of a workout. The STARTER Series gives your riding a clear structure, helping you learn how different efforts should feel and how to repeat them with control.

Across eight weeks, three weekly sessions develop different parts of your conditioning:

Aerobic — continuous, conversational rides progress from 16 to 45 minutes.

Speed — short calorie-based intervals develop smooth acceleration and repeatable rep times.

Stamina — timed intervals build your ability to sustain harder work across multiple efforts.

A 4 × 4:00 benchmark in Week 4 gives you a starting marker. Repeat it in Week 8 to compare total calories and your lowest-performing interval. The optional ninth week prepares you for a 10:00 maximum-calorie test, giving you another useful reference for future training.

Simple RPE guidance explains when to keep it easy and when to push. Coaching notes help you interpret calories, RPM and watts, with heart rate available as an optional cross-check during aerobic work. You can begin without an existing race or test result.

Inside the 18-page PDF

- Eight weeks of training, with three sessions each week

- Three additional sessions in an optional test week

- Clear work and recovery prescriptions

- Bike setup, warm-up and cool-down guidance

- Simple effort guidance and practical coaching notes

- A linked week map for quick navigation

- Benchmark instructions and guidance on what to record

Who it suits

Athletes starting structured Fan Bike training, returning to a consistent routine, or looking for a balanced foundation before a more focused plan. Repeat a week when more practice or recovery is needed.

What you need

A Fan Bike with a console that displays time and calories. RPM and watts provide additional feedback where available. Use the same make and model, ideally the same machine, for useful comparisons. Different bikes can report different calories and watts for similar effort.

Format

This purchase is the digital PDF edition. Coaching instructions are included in the guide, and Academy membership is optional. An ErgZone edition is also available as a separate purchase for athletes who prefer to follow the sessions in the app.