Cycling Plan Builder

Tell the AI your goals, schedule, and fitness level. Get a personalized plan in minutes.

Build Your Custom Plan

Example Training Plans

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

Custom FTP Builder

Rider with 250W FTP, 8h/week — raise threshold power

10 weeks7-9h/week

Base7-8h/wk

Aerobic efficiency and sweet-spot introduction

2× Zone 2 rides (60-75 min)1× sweet-spot (2×15 min @ 88-93% FTP / 220-233W)

Build8-9h/wk

Progressive threshold overload scaled to 250W FTP

2× threshold sessions (building to 3×20 min @ 238-263W)1× over-under intervals (alternating 238W / 263W)1× endurance ride

Peak7-8h/wk

Supra-threshold work and FTP test prep

1× supra-threshold (4×8 min @ 263-275W)1× VO2max session (5×4 min @ 265-300W)

Taper3-4h/wk

Recovery and FTP retest

Easy spins + 20-min FTP test

Generated for a rider with a 250W FTP and 8 hours per week. Every power target is personalized — sweet-spot at 220-233W, threshold at 238-263W — showing how the AI builder adapts to your specific numbers.

Custom Gran Fondo Prep

Rider preparing for a mountainous 120 km event, 10h/week

12 weeks8-11h/week

Base8-9h/wk

Endurance volume with climbing-specific work

1× hilly long ride building from 60 to 90 km1× seated climbing intervals (4×6 min, low cadence)1× flat Zone 2 ride (75 min)

Build9-11h/wk

Race-pace climbing and sustained power under fatigue

1× long hilly ride with tempo on climbs (90-110 km)1× threshold climbing (3×12 min @ 95-100% FTP, seated)1× endurance ride with tempo finish

Peak9-10h/wk

Course simulation and final sharpening

1× full course simulation or comparable route1× climbing VO2max (5×3 min @ 106-115% FTP on gradient)

Taper4-5h/wk

Rest with short climbing openers

Easy flat rides + 2× short hill efforts

Built for a mountainous gran fondo — the AI detected climbing goals and incorporated gradient-specific work, low-cadence strength, and hilly long rides. No generic flat-road plan here.

Build Your Custom Plan

Example Workouts

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

Custom 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 plan builder output for a rider targeting FTP improvement with 8 hours per week available — structured threshold work with adequate recovery, scaled to the rider's current 250W FTP.

Custom Endurance + Tempo

90 min

warmup (55-70% FTP)steady (65-75% FTP)steady (76-87% FTP)steady (65-75% FTP)steady (76-87% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 8%Z2 61%Z3 31%

A plan builder output for a rider preparing for a gran fondo with 10 hours per week — combining endurance base with tempo blocks to develop sustained power for event day demands.

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Works With Your Setup

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

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava