Cycling Training Plans

AI-generated periodized plans for every goal. From base building to race day.

Build Your Cycling Plan

Example Training Plans

See the periodized structure your AI coach builds — phases, weekly volume, and key workouts tailored to your goal.

12-Week Base-Build Plan

Build aerobic foundation and raise sustainable power

12 weeks6-10h/week

Base6-7h/wk

Aerobic endurance, pedalling efficiency, and Zone 2 foundation

2× long Zone 2 rides (90-120 min)1× cadence drills & technique1× easy recovery spin

Build7-9h/wk

Tempo and sweet-spot work to raise FTP

1× sweet-spot intervals (2×20 min @ 88-93% FTP)1× tempo ride (45-60 min @ 76-87% FTP)1× long endurance ride

Peak8-10h/wk

Threshold and VO2max intervals for race-ready fitness

1× threshold intervals (3×12 min @ 95-105% FTP)1× VO2max session (5×4 min @ 106-120% FTP)1× race simulation or group ride

Taper4-5h/wk

Reduced volume, maintained intensity — arrive fresh

2× short openers with race-pace effortsRest or easy spin days

A classic periodized plan that progresses from aerobic base building through intensity development to a peak — the proven approach for riders targeting a specific event or wanting to raise their FTP over a 3-month block.

8-Week FTP Builder

Maximize functional threshold power in 8 weeks

8 weeks5-8h/week

Base5-6h/wk

Establish training rhythm with aerobic and tempo work

2× Zone 2 endurance rides1× tempo intervals (3×15 min @ 76-87% FTP)

Build6-8h/wk

Progressive sweet-spot and threshold overload

2× sweet-spot/threshold sessions (increasing from 2×15 to 3×20 min)1× over-under intervals (alternating 95% / 105% FTP)1× endurance ride with tempo finish

Peak5-7h/wk

Supra-threshold efforts and FTP test preparation

1× supra-threshold intervals (4×8 min @ 105-110% FTP)1× race-pace simulation

Taper3-4h/wk

Recovery and FTP retest

Easy spins + FTP test or race effort

A focused 8-week block designed for time-crunched riders who want measurable FTP gains. Progresses rapidly from sweet-spot work to threshold and supra-threshold intervals, with built-in recovery to absorb training load.

Build Your Cycling Plan

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

Base-Build Endurance Session

65 min

warmup (55-75% FTP)steady (65-75% FTP)interval (95-100% FTP)recovery (40-55% FTP)steady (65-75% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 18%Z2 69%Z4 13%

A representative session from the base-build phase — combining steady Zone 2 endurance with a threshold block to develop both aerobic capacity and sustainable power.

FTP Builder Threshold Session

57 min

warmup (55-75% FTP)2× 10min 95-105% FTP / 5min recinterval (95-105% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 30%Z2 18%Z4 52%

A threshold-focused session from an FTP development block — sustained efforts at and just above threshold to push your lactate clearance capacity higher and raise functional threshold power.

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Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava