🚀 Introduction
Building a training plan is more than logging miles—it’s about structuring workouts so every pedal stroke drives you toward your goals. A well-designed plan balances workload and recovery, adapts to your life, and evolves with your fitness. Here’s how to structure one that works.
🔑 Key Components of a Training Plan
🎯 Goal Setting Define clear objectives (e.g., a century ride, improving FTP, or race readiness).
📊 Performance Assessment Establish your current fitness through FTP tests, power meter data, or time trials.
🗓️ Periodization Divide your season into phases (base, build, peak, taper) to target different adaptations.
🔄 Workout Variety Combine endurance rides, sweet-spot work, threshold intervals, VO₂max sessions, and recovery days.
📈 Monitoring & Adaptation Track power, heart rate, perceived exertion, and adjust volume/intensity as you progress.
📅 Phases of a Periodized Plan
| Phase | Duration | Objective | Intensity Zone |
| Base | 4–8 weeks | Build aerobic endurance | 60–75% of FTP |
| Build | 4–6 weeks | Introduce structured intensity | 75–90% of FTP |
| Peak | 2–3 weeks | Sharpen race-specific efforts | 90–110% of FTP |
| Taper | 1–2 weeks | Reduce fatigue, maximize freshness | 50–60% of FTP |
🚴 Sample Weekly Layout
Monday (Recovery) 🛌 Easy spin or full rest to absorb weekend load.
Tuesday (Threshold Intervals) 🔥 3×10 minutes at FTP with 5-minute recoveries.
Wednesday (Endurance Ride) 🌄 2–3 hours at 60–70% FTP focusing on cadence and form.
Thursday (VO₂max or Hills) ⛰️ 5×3 minutes above VO₂max with equal rest.
Friday (Active Recovery) 🧘 45 minutes easy spin or yoga/stretching.
Saturday (Long Endurance) 🕰️ 4–5 hours at conversational pace, practicing nutrition.
Sunday (Sweet-Spot or Group Ride) 🤝 2 hours at 85–95% FTP or social ride with surges.
🔍 Monitoring and Tweaking
📋 Review weekly TSS (Training Stress Score) and adjust if fatigue accumulates.
⏱️ Use ride metrics—power, heart rate, sleep quality—to guide rest days.
🔄 Swap workouts based on schedule, motivation, or weather without guilt.
🤖 Side Note: Automate with CycleProCut
If you’d rather skip manual planning, CycleProCut automatically generates and updates training plans from your ride data. Think of it as a virtual coach that adapts your workouts in real time, so you always know what’s next—without the guesswork. 🚴♂️📲
Ready to put structure behind your rides? Use these guidelines to craft your plan, then refine as you grow. Here’s to smarter training and stronger finishes! 🏁
