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
87.29 km
5.8 rides/wk
Weekly time
2:07:10
2.8 days/wk
Weekly climbing
0 m
0.0 m/km
Longest ride
41.57 km
1:00:00
Avg speed
40.5 km/h
peak 54.8 km/h
Avg HR
133 bpm
max 168 bpm
Biggest climb
0 m
single ride
Trend
-54%
vs first half of range
vs previous 30 days
18 rides then ยท 25 rides now
Weekly volume
87.29 km
โฒ +12%(prev 77.97 km)
Weekly time
2:07:10
โฒ +11%(prev 1:54:20)
Weekly climbing
0 m
โ new(prev 0 m)
Days / week
2.8
โฒ +20%(prev 2.3)
Avg speed
40.5 km/h
โ -0%(prev 40.7 km/h)
Avg HR
133 bpm
โผ -1%(prev 134 bpm)
Longest ride
41.57 km
โผ -17%(prev 50.29 km)
Total distance
374.10 km
โฒ +12%(prev 334.17 km)
Cycling mix
Sub-type distribution in last 30 days
HR training zones
Estimated from your max HR (168 bpm)
Z1
Recovery
84โ101 bpm
Z2
Endurance
101โ118 bpm
Z3
Tempo
118โ134 bpm
Z4
Threshold
134โ151 bpm
Z5
VO2 max
151โ168 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 87 km/week across 2.8 riding days.
- Volume down 54% 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
825 km
8 weeks combined
Peak week
139 km
highest weekly load
Long ride target
57 km
peak Saturday
Weekly climb goal
0 m
peak week
Week 1
In progressBuild block ยท Aerobic enduranceยท Sep 14 โ Sep 20
~91 km ยท 210 m
8.6 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
16.00 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
16.00 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.
98 min
44.00 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 Sep 21 โ Sep 27
~104 km ยท 240 m
8.8 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
10.80 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
19.00 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
19.00 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.
111 min
50.00 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 Sep 28 โ Oct 4
~117 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
12.00 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
21.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
29.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
21.00 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.
127 min
57.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
29.00 km
Week 4
UpcomingRecovery week โ rebuild before the next blockยท Oct 5 โ Oct 11
~70 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 Oct 12 โ Oct 18
~113 km ยท 260 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
20.00 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
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.
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 6
UpcomingPeak block ยท Aerobic enduranceยท Oct 19 โ Oct 25
~126 km ยท 290 m
9.2 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
23.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
31.00 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.
136 min
61.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
31.00 km
Week 7
UpcomingPeak block ยท Aerobic enduranceยท Oct 26 โ Nov 1
~139 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
25.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
34.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
25.00 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.
149 min
67.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
34.00 km
Week 8
UpcomingRecovery week โ rebuild before the next blockยท Nov 2 โ Nov 8
~65 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 Sep 14 โ Sep 20. 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 | 91 | 0 | -91 | 210 m | 0 m | 8.6 | 0.0 | 0 | 0% |
| Wk 2 | 104 | 0 | -104 | 240 m | 0 m | 8.8 | 0.0 | 0 | 0% |
| Wk 3 | 117 | 0 | -117 | 270 m | 0 m | 9.0 | 0.0 | 0 | 0% |
| Wk 4 | 70 | 0 | -70 | 160 m | 0 m | 4.8 | 0.0 | 0 | 0% |
| Wk 5 | 113 | 0 | -113 | 260 m | 0 m | 8.9 | 0.0 | 0 | 0% |
| Wk 6 | 126 | 0 | -126 | 290 m | 0 m | 9.2 | 0.0 | 0 | 0% |
| Wk 7 | 139 | 0 | -139 | 320 m | 0 m | 9.4 | 0.0 | 0 | 0% |
| Wk 8 | 65 | 0 | -65 | 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.