Aerobic Ride — 45 min

The workout

Intro Ride — 45 min. Flat road or quiet parking lot. Spend first 5 min practicing clipping in/out safely. Then ride easy: spin at 80–90 RPM, zero intensity. Practice shifting gears on flat. Get used to the bike.

Targets

<61w (<55% FTP). HR: Z1. Cadence: 80–90 RPM.

Cues

Safety first. Helmet always on. Ride with someone if possible.