The Beginner program is a great routine for beginners or people just getting back into their workouts. This program is designed to carry you through 14 workouts, one per day, gradually increasing intensity each day. Each day’s workout includes a preset value for time, resistance level, and a recommended speed (RPM).
The preset values are:
| Program Day (Level) | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| Resistance Level | 1 | 1 | 1 | 2 | 2 | 2 | 3 | 3 | 3 | 4 | 4 | 4 | 4 | 5 |
| Time | 10 | 10 | 11 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 19 | 20 |
| RPMs | 30 | 35 | 35 | 35 | 35 | 35 | 35 | 40 | 40 | 40 | 40 | 40 | 45 | 45 |