8-Week Cycling Training Plan

AI-generated 8-week plan with structured periodization. Base to peak in two months.

Build Your 8-Week Plan

Example Training Plans

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

8-Week General Fitness

Raise FTP and overall cycling fitness in 8 weeks

8 weeks5-8h/week

Base5-6h/wk

Establish training rhythm with aerobic and tempo work

2× Zone 2 endurance rides (60-75 min)1× tempo intervals (3×15 min @ 76-87% FTP)

Build6-8h/wk

Progressive sweet-spot and threshold overload

2× sweet-spot/threshold sessions (increasing volume weekly)1× over-under intervals (alternating 95% / 105% FTP)1× endurance ride with tempo finish

Peak5-7h/wk

Supra-threshold efforts and sharpening

1× supra-threshold intervals (4×8 min @ 105-110% FTP)1× VO2max session (5×3 min)

Taper3-4h/wk

Recovery and FTP retest

Easy spins + FTP test or race effort

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

8-Week Race Prep

Sharpen race fitness for an upcoming event

8 weeks6-10h/week

Base6-7h/wk

Aerobic foundation and race-fitness assessment

1× long endurance ride (90-120 min)1× FTP test or race-pace assessment1× easy Zone 2 ride

Build8-10h/wk

Threshold power and VO2max development

1× threshold intervals (3×15 min @ 95-105% FTP)1× VO2max session (5×4 min @ 106-120% FTP)1× long ride with race-pace surges

Peak7-9h/wk

Race simulation and repeatability

1× race simulation with attacks and surges1× over-under intervals for pace changes1× group ride or mock race

Taper4-5h/wk

Fresh legs with short openers

Short rides with race-pace openersRest days

An 8-week plan for riders with a solid base who need to peak for a specific event. Combines threshold and VO2max development with race simulation to build both fitness and tactical readiness.

Build Your 8-Week Plan

Example Workouts

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

Week 3 Build Session

43 min

warmup (55-75% FTP)interval (88-93% FTP)recovery (40-55% FTP)interval (95-100% FTP)recovery (40-55% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 35%Z2 23%Z3 28%Z4 14%

A mid-plan build phase session combining sweet spot and threshold efforts — typical of week 3 in an 8-week progression where aerobic base has been established and intensity increases to drive FTP adaptation.

Week 7 Peak Session

41 min

warmup (55-75% FTP)interval (95-105% FTP)recovery (40-55% FTP)2× 3min 106-115% FTP / 2min recinterval (106-115% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 34%Z2 24%Z4 20%Z5 22%

A peak-phase session from the final hard week — shorter duration but higher intensity, combining threshold and VO2 max efforts to sharpen race fitness before the taper week.

Try a Free Workout

Works With Your Setup

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

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava