| Level 1 / 5 to 10 hours per week | Hours | | | |
| Monday | Go to the movies | | | | |
| Tuesday | Short/Interval | 60 min. | "20 min. warm up / 3 X 15 sec. all out, 10 min. recovery / 15 min cool down" | | |
| Wednesday | Endurance | 60 to 120 min. | 20 min. warm up / 65 to 75 percent varied terrain | | |
| Thursday | Hang out | | | | |
| Friday | Medium Interval | 60 min. | "20 min. warm up / 3 X 2 min. max with 2 min. recover, 20 min. cool down" | | |
| Saturday | Do stuff | | | | |
| Sunday | Recover/Endurance | 60 to 120 min. | "20 min. warm up, moderate terrain 1 hr plus fun ride" | | |
|
| Level 2 / 6 to 11 hours per week | Hours | | | |
| Monday | Mow lawn | | | | |
| Tuesday | Short/Interval | 75 min. | "30 min. warm up / 5 X 15 sec. all out, 5 min. recovery / 15 min cool down" | | | | |
| Wednesday | Endurance | 60 to 120 min. | 20 min. warm up / 65 to 75 percent varied terrain | | | | |
| Thursday | Read a book | | | | | | |
| Friday | Medium Interval | 90 min. | "20 min. warm up / 5 X 2 min. max with 2 min. recover, 20 min. cool down" | | | | |
| Saturday | Air soft | | | | | | |
| Sunday | Recover/Endurance | 90 to 180 min. | "20 min. warm up, moderate terrain 1 hr plus fun ride" | | | | |
|
| Level 3 / 12 to 16 hours per week | Hours | | | | | |
| Monday | Wash the car | | | | | | |
| Tuesday | Short/Interval | 90 min. | "30 min. warm up / 7 X 15 sec. all out,7 min. recover / 15 min cool down" | | | | |
| Wednesday | Endurance | 3 to 4 hr. | 20 min. warm up / 65 to 75 percent varied terrain | | | | |
| Thursday | Go to the beach | | | | | | |
| Friday | Medium Interval | 3 hr. | "30 min. warm up / 5 X 2 min. at max, 2 min. recovery, 15 min. spin, 2 x 5 min.m ax, 3 min recover / 15 min cool down" | | | | |
| Saturday | Sleep in | | | | | | |
| Sunday | Recover/Endurance | 90 to 180 min. | "20 min. warm up, moderate terrain 2 hr plus fun ride" | | | | |
