Week 1 aligns to the Mon of this date
25 rides ยท Last 30 days ยท Developing rider
Cycling baseline ยท Last 30 days
Weekly volume
93.39 km
5.8 rides/wk
Weekly time
2:16:32
2.8 days/wk
Weekly climbing
0 m
0.0 m/km
Longest ride
41.18 km
1:00:00
Avg speed
39.6 km/h
peak 54.5 km/h
Avg HR
126 bpm
max 165 bpm
Biggest climb
0 m
single ride
Trend
-47%
vs first half of range
vs previous 30 days
0 rides then ยท 25 rides now
Weekly volume
93.39 km
โฒ new(prev 0 m)
Weekly time
2:16:32
โฒ new(prev 0:00)
Weekly climbing
0 m
โ new(prev 0 m)
Days / week
2.8
โฒ new(prev 0.0)
Avg speed
39.6 km/h
โฒ new(prev 0.0 km/h)
Avg HR
126 bpm
โฒ new(prev โ)
Longest ride
41.18 km
โฒ new(prev 0 m)
Total distance
400.23 km
โฒ new(prev 0 m)
Cycling mix
Sub-type distribution in last 30 days
HR training zones
Estimated from your max HR (165 bpm)
Z1
Recovery
83โ99 bpm
Z2
Endurance
99โ115 bpm
Z3
Tempo
115โ132 bpm
Z4
Threshold
132โ149 bpm
Z5
VO2 max
149โ165 bpm
Power zones (Coggan)
Watts derived from your FTP
Z1
Active recovery
0โ187 W
<55% FTP
Z2
Endurance
190โ255 W
56โ75%
Z3
Tempo
258โ306 W
76โ90%
Z4
Threshold
309โ357 W
91โ105%
Z5
VO2 max
360โ408 W
106โ120%
Z6
Anaerobic
411โ510 W
121โ150%
Z7
Neuromuscular
513โโ W
>150%
Plan intensity
Aggressive adds a 6th ride and stiffer intervals. Race-prep pushes hardest.
Recommendation
Based on your last 30 days cycling data, we suggest a Speed / FTP focus.
- You're averaging 93 km/week across 2.8 riding days.
- Volume down 47% โ start the plan at week 1 to rebuild gradually.
- Climbing density 0.0 m/km โ seek out hillier routes to unlock power gains.
- Only 2.8 rides/week โ the plan adds a mid-week endurance ride to raise volume safely.
Choose your focus
Plan overview
Total plan volume
885 km
8 weeks combined
Peak week
149 km
highest weekly load
Long ride target
55 km
peak Saturday
Weekly climb goal
0 m
peak week
Week 1
In progressBuild block ยท Aerobic enduranceยท Jul 20 โ Jul 26
~98 km ยท 210 m
8.5 hrs total
Actual: 0 km ยท 0 m ยท 0.0 hrs0%
- Mon๐ฟ
Openers ยท easy spin
PendingZone 1 (<187W). Prime the legs โ 3ร 30 s spin-ups to 100 rpm.
40 min
9.00 km
- Tue๐ฅ
Long tempo
Pending4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
18.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PendingZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
22.00 km
- Thuโก
Threshold 3ร12
Pending3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
18.00 km
- Fri๐ด
Rest or mobility
Stretch, foam roll, hydrate.
20 min
- Sat๐ด
Long ride
PendingMostly Zone 2 with 25โ35 min in Zone 3 (258โ306W). Fuel every 45 min.
96 min
43.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PendingSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
22.00 km
Week 2
UpcomingBuild block ยท Aerobic enduranceยท Jul 27 โ Aug 2
~112 km ยท 240 m
8.7 hrs total
Actual: 0 km ยท 0 m ยท 0.0 hrs0%
- Mon๐ฟ
Openers ยท easy spin
PlannedZone 1 (<187W). Prime the legs โ 3ร 30 s spin-ups to 100 rpm.
40 min
10.20 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
20.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
25.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
20.00 km
- Fri๐ด
Rest or mobility
Stretch, foam roll, hydrate.
20 min
- Sat๐ด
Long ride
PlannedMostly Zone 2 with 25โ35 min in Zone 3 (258โ306W). Fuel every 45 min.
109 min
49.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
25.00 km
Week 3
UpcomingBuild block ยท Aerobic enduranceยท Aug 3 โ Aug 9
~126 km ยท 270 m
9 hrs total
Actual: 0 km ยท 0 m ยท 0.0 hrs0%
- Mon๐ฟ
Openers ยท easy spin
PlannedZone 1 (<187W). Prime the legs โ 3ร 30 s spin-ups to 100 rpm.
40 min
11.40 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
23.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
28.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
23.00 km
- Fri๐ด
Rest or mobility
Stretch, foam roll, hydrate.
20 min
- Sat๐ด
Long ride
PlannedMostly Zone 2 with 25โ35 min in Zone 3 (258โ306W). Fuel every 45 min.
122 min
55.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
28.00 km
Week 4
UpcomingRecovery week โ rebuild before the next blockยท Aug 10 โ Aug 16
~74 km ยท 160 m
4.8 hrs total
Actual: 0 km ยท 0 m ยท 0.0 hrs0%
- Mon๐ด
Full rest
Sleep, stretch, hydrate.
0 min
- Tue๐ฟ
Easy spin
PlannedZone 1, flat route, cadence 90+. Conversational pace.
45 min
8.40 km
- Wed๐ด
Cross-train or rest
Optional yoga, walk, or mobility.
30 min
- Thu๐ฟ
Short endurance
PlannedZone 2 the whole way. Stay smooth and relaxed.
60 min
12.00 km
- Fri๐ด
Rest
Recovery day.
0 min
- Sat๐ฃ๏ธ
Steady ride
PlannedZone 2 with a few natural surges. Keep it fun.
90 min
17.00 km
- Sun๐ฟ
Coffee spin
PlannedSocial pace. Legs should feel fresh by Monday.
60 min
12.00 km
Week 5
UpcomingPeak block ยท Aerobic enduranceยท Aug 17 โ Aug 23
~121 km ยท 260 m
8.9 hrs total
Actual: 0 km ยท 0 m ยท 0.0 hrs0%
- Mon๐ฟ
Openers ยท easy spin
PlannedZone 1 (<187W). Prime the legs โ 3ร 30 s spin-ups to 100 rpm.
40 min
11.40 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
22.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
27.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
22.00 km
- Fri๐ด
Rest or mobility
Stretch, foam roll, hydrate.
20 min
- Sat๐ด
Long ride
PlannedMostly Zone 2 with 25โ35 min in Zone 3 (258โ306W). Fuel every 45 min.
118 min
53.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
27.00 km
Week 6
UpcomingPeak block ยท Aerobic enduranceยท Aug 24 โ Aug 30
~135 km ยท 290 m
9.1 hrs total
Actual: 0 km ยท 0 m ยท 0.0 hrs0%
- Mon๐ฟ
Openers ยท easy spin
PlannedZone 1 (<187W). Prime the legs โ 3ร 30 s spin-ups to 100 rpm.
40 min
12.60 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
24.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
30.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
24.00 km
- Fri๐ด
Rest or mobility
Stretch, foam roll, hydrate.
20 min
- Sat๐ด
Long ride
PlannedMostly Zone 2 with 25โ35 min in Zone 3 (258โ306W). Fuel every 45 min.
131 min
59.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
30.00 km
Week 7
UpcomingPeak block ยท Aerobic enduranceยท Aug 31 โ Sep 6
~149 km ยท 320 m
9.4 hrs total
Actual: 0 km ยท 0 m ยท 0.0 hrs0%
- Mon๐ฟ
Openers ยท easy spin
PlannedZone 1 (<187W). Prime the legs โ 3ร 30 s spin-ups to 100 rpm.
40 min
13.80 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
27.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
33.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
27.00 km
- Fri๐ด
Rest or mobility
Stretch, foam roll, hydrate.
20 min
- Sat๐ด
Long ride
PlannedMostly Zone 2 with 25โ35 min in Zone 3 (258โ306W). Fuel every 45 min.
147 min
66.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
33.00 km
Week 8
UpcomingRecovery week โ rebuild before the next blockยท Sep 7 โ Sep 13
~70 km ยท 150 m
4.8 hrs total
Actual: 0 km ยท 0 m ยท 0.0 hrs0%
- Mon๐ด
Full rest
Sleep, stretch, hydrate.
0 min
- Tue๐ฟ
Easy spin
PlannedZone 1, flat route, cadence 90+. Conversational pace.
45 min
7.70 km
- Wed๐ด
Cross-train or rest
Optional yoga, walk, or mobility.
30 min
- Thu๐ฟ
Short endurance
PlannedZone 2 the whole way. Stay smooth and relaxed.
60 min
11.00 km
- Fri๐ด
Rest
Recovery day.
0 min
- Sat๐ฃ๏ธ
Steady ride
PlannedZone 2 with a few natural surges. Keep it fun.
90 min
16.00 km
- Sun๐ฟ
Coffee spin
PlannedSocial pace. Legs should feel fresh by Monday.
60 min
11.00 km
Plan vs actual
Week 1 starts Jul 20 โ Jul 26. Future weeks show 0 until you ride them.
| Week | Planned km | Actual km | ฮ km | Planned climb | Actual climb | Planned hrs | Actual hrs | Rides | Adherence |
|---|---|---|---|---|---|---|---|---|---|
| Wk 1 | 98 | 0 | -98 | 210 m | 0 m | 8.5 | 0.0 | 0 | 0% |
| Wk 2 | 112 | 0 | -112 | 240 m | 0 m | 8.7 | 0.0 | 0 | 0% |
| Wk 3 | 126 | 0 | -126 | 270 m | 0 m | 8.9 | 0.0 | 0 | 0% |
| Wk 4 | 74 | 0 | -74 | 160 m | 0 m | 4.8 | 0.0 | 0 | 0% |
| Wk 5 | 121 | 0 | -121 | 260 m | 0 m | 8.9 | 0.0 | 0 | 0% |
| Wk 6 | 135 | 0 | -135 | 290 m | 0 m | 9.1 | 0.0 | 0 | 0% |
| Wk 7 | 149 | 0 | -149 | 320 m | 0 m | 9.4 | 0.0 | 0 | 0% |
| Wk 8 | 70 | 0 | -70 | 150 m | 0 m | 4.8 | 0.0 | 0 | 0% |
Green 90โ110% = on-plan ยท amber 70โ89% = under ยท red <70% or over 110% = way off.