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Weeks 1–3: Foundation Building (Getting Comfortable) Training Focus: Adaptation and comfort establishment Workout Frequency: 3–4 sessions per week (minimum 48 hours between sessions) Session Duration: 20–30 minutes including warm-up and cooldown Intensity: Primarily Zone 2 (65–75% max heart rate) Primary Objective: Teach your body the movement pattern, build cardiovascular base, and establish consistency habit Sample Week 1 Workout (Repeat 3–4x per week): Warm-up (5 minutes): Light pedaling at comfortable pace, gradually increasing pace slightly Main Set (15 minutes): Steady-state pedaling at conversational intensity (you could hold a basic conversation but wouldn't recite poetry) Cooldown (5 minutes): Easy pedaling, gradually decreasing pace Important Notes: Focus on establishing routine consistency above all else Expect mild soreness, particularly on the seat—this resolves within 1–2 weeks as your body adapts Resistance should remain conservative

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