Example training plans
General, illustrative example plans to inspire a routine you can adapt — not personalised prescriptions. Start where you are and progress gently.
A note on training information
Browse training plans
Each entry links to the sports, physical qualities and muscles it relates to.
Beginner Cycling Base
A general example of building an easy aerobic base on the bike through mostly relaxed, conversational-pace rides over several weeks.
Beginner Full-Body Week
A general example of a simple full-body week that spreads a push, a pull, a lower-body movement and some core evenly across three unhurried sessions.
Beginner Run Week
A simple example running week for newer runners, built around a couple of easy runs, one slightly longer effort and plenty of rest.
Beginner Strength Week
A general example week for someone learning the basic strength movements, built around a few short, technique-focused sessions with plenty of rest.
General Fitness Week
A balanced example week that mixes some cardio, a little strength and gentle mobility for well-rounded, all-round fitness.
Gentle Return to Activity
A relaxed example of easing back into a routine after time away, restarting well below where you left off and rebuilding gradually.
Home Bodyweight Week
A general example week of short, equipment-free bodyweight sessions you can do at home, built from simple movements like squats, push-ups and planks.
Learn-to-Swim Progression
A gentle example progression from getting comfortable in the water toward swimming short, continuous distances, built around relaxed, regular pool visits.
Mobility Routine Week
A gentle example week of short mobility sessions that move the main joints through easy, comfortable ranges to help you feel loose and move well.
Three-Day Split Example
A general example of a simple three-day training split that divides the week into a few focused sessions with rest built in between.
Walk-to-Jog Plan
A gentle example of easing from walking into jogging by gradually mixing short, easy jogs into regular walks over several weeks.
Weekly Movement Plan
A relaxed example of building more general movement into an ordinary week, mixing walks, gentle mobility and everyday activity rather than formal workouts.
Build the qualities your sport needs
Pick a sport or a quality and follow the thread through the encyclopedia.