Week 1 aligns to the Mon of this date
14 rides ยท Last 30 days ยท Developing rider
Cycling baseline ยท Last 30 days
Weekly volume
65.65 km
3.3 rides/wk
Weekly time
1:57:47
1.6 days/wk
Weekly climbing
0 m
0.0 m/km
Longest ride
60.09 km
1:34:46
Avg speed
40.7 km/h
peak 52.3 km/h
Avg HR
137 bpm
max 166 bpm
Biggest climb
0 m
single ride
Trend
-74%
vs first half of range
vs previous 30 days
21 rides then ยท 14 rides now
Weekly volume
65.65 km
โผ -3%(prev 67.62 km)
Weekly time
1:57:47
โฒ +20%(prev 1:37:59)
Weekly climbing
0 m
โ new(prev 0 m)
Days / week
1.6
โผ -22%(prev 2.1)
Avg speed
40.7 km/h
โ -0%(prev 40.8 km/h)
Avg HR
137 bpm
โฒ +1%(prev 136 bpm)
Longest ride
60.09 km
โฒ +43%(prev 41.88 km)
Total distance
281.34 km
โผ -3%(prev 289.79 km)
Cycling mix
Sub-type distribution in last 30 days
HR training zones
Estimated from your max HR (166 bpm)
Z1
Recovery
83โ100 bpm
Z2
Endurance
100โ116 bpm
Z3
Tempo
116โ133 bpm
Z4
Threshold
133โ149 bpm
Z5
VO2 max
149โ166 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 66 km/week across 1.6 riding days.
- Volume down 74% 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 1.6 rides/week โ the plan adds a mid-week endurance ride to raise volume safely.
Choose your focus
Plan overview
Total plan volume
628 km
8 weeks combined
Peak week
106 km
highest weekly load
Long ride target
81 km
peak Saturday
Weekly climb goal
0 m
peak week
Week 1
In progress ยท 2/6Build block ยท Aerobic enduranceยท Nov 9 โ Nov 15
~69 km ยท 210 m
9.3 hrs total
Actual: 59 km ยท 0 m ยท 1.4 hrs85%
- Mon๐ฟ
Openers ยท easy spin
โ DoneZone 1 (<187W). Prime the legs โ 3ร 30 s spin-ups to 100 rpm.
Rode 24.0 km ยท 35 min ยท 0 m ยท 2 rides
40 min
13.20 km
- Tue๐ฅ
Long tempo
โ Done4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
Rode 34.5 km ยท 50 min ยท 0 m ยท 2 rides
90 min
12.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PendingZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
32.00 km
- Thuโก
Threshold 3ร12
Pending3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
12.00 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.
140 min
63.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PendingSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
32.00 km
Week 2
UpcomingBuild block ยท Aerobic enduranceยท Nov 16 โ Nov 22
~79 km ยท 240 m
9.6 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
15.00 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
14.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
36.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
14.00 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.
160 min
72.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
36.00 km
Week 3
UpcomingBuild block ยท Aerobic enduranceยท Nov 23 โ Nov 29
~89 km ยท 270 m
9.9 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
16.80 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
16.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
41.00 km
- Thuโก
Threshold 3ร12
Planned3ร 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
PlannedMostly Zone 2 with 25โ35 min in Zone 3 (258โ306W). Fuel every 45 min.
180 min
81.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
41.00 km
Week 4
UpcomingRecovery week โ rebuild before the next blockยท Nov 30 โ Dec 6
~53 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
11.90 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
17.00 km
- Fri๐ด
Rest
Recovery day.
0 min
- Sat๐ฃ๏ธ
Steady ride
PlannedZone 2 with a few natural surges. Keep it fun.
90 min
24.00 km
- Sun๐ฟ
Coffee spin
PlannedSocial pace. Legs should feel fresh by Monday.
60 min
17.00 km
Week 5
UpcomingPeak block ยท Aerobic enduranceยท Dec 7 โ Dec 13
~86 km ยท 260 m
9.8 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
16.20 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
15.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
39.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
15.00 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.
173 min
78.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
39.00 km
Week 6
UpcomingPeak block ยท Aerobic enduranceยท Dec 14 โ Dec 20
~96 km ยท 290 m
10.1 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
18.00 km
- Tue๐ฅ
Long tempo
Planned4ร 15 min at 265โ299W, 5 min easy. Build aerobic capacity.
90 min
17.00 km
- Wed๐ฃ๏ธ
Endurance + tempo bursts
PlannedZone 2 base with 4ร 5 min at 289โ313W in the middle. Cadence 90+.
90 min
44.00 km
- Thuโก
Threshold 3ร12
Planned3ร 12 min at 323โ347W (95โ102% FTP), 5 min easy. Cadence 85+.
85 min
17.00 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.
193 min
87.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
44.00 km
Week 7
UpcomingPeak block ยท Aerobic enduranceยท Dec 21 โ Dec 27
~106 km ยท 320 m
10.5 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
20.40 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
48.00 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.
213 min
96.00 km
- Sun๐ฃ๏ธ
Sunday endurance
PlannedSteady Zone 2 (221โ255W). Back-to-back long day builds fatigue resistance.
90 min
48.00 km
Week 8
UpcomingRecovery week โ rebuild before the next blockยท Dec 28 โ Jan 3
~50 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
11.20 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
16.00 km
- Fri๐ด
Rest
Recovery day.
0 min
- Sat๐ฃ๏ธ
Steady ride
PlannedZone 2 with a few natural surges. Keep it fun.
90 min
23.00 km
- Sun๐ฟ
Coffee spin
PlannedSocial pace. Legs should feel fresh by Monday.
60 min
16.00 km
Plan vs actual
Week 1 starts Nov 9 โ Nov 15. 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 | 69 | 59 | -10 | 210 m | 0 m | 9.3 | 1.4 | 4 | 85% |
| Wk 2 | 79 | 0 | -79 | 240 m | 0 m | 9.6 | 0.0 | 0 | 0% |
| Wk 3 | 89 | 0 | -89 | 270 m | 0 m | 9.9 | 0.0 | 0 | 0% |
| Wk 4 | 53 | 0 | -53 | 160 m | 0 m | 4.8 | 0.0 | 0 | 0% |
| Wk 5 | 86 | 0 | -86 | 260 m | 0 m | 9.8 | 0.0 | 0 | 0% |
| Wk 6 | 96 | 0 | -96 | 290 m | 0 m | 10.1 | 0.0 | 0 | 0% |
| Wk 7 | 106 | 0 | -106 | 320 m | 0 m | 10.5 | 0.0 | 0 | 0% |
| Wk 8 | 50 | 0 | -50 | 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.