Indoor Training or Foundation Plan?

I have a question in choosing a plan.
I’m coming off an injury where I’ve been down for about 4 weeks ( have been back on the bike the past two weeks but just starting to ramp it back up).
I was looking at either your indoor trainer plan, as I will be spending a good deal of time on the trainer to build back up or your 3 week foundation plan before moving on to something like sweet spot.
I’m not training for anything specific right now but would love to get my ftp up a little and possibly a Fondo if I get my fitness back.

Thank you

Hi Evan - the Fall Foundation is meant to be completed before your begin our 10 week resistance training plan. Thus I’d suggest our indoor training plan or our Zwift indoor/outdoor plan: