All of our pre-built training plans are designed to maximize training time while building specific cycling fitness on 5-8 hours a week. Each plan is easy to modify and add additional volume (expanding to 10-12 hours a week) while being appropriate for indoor or outdoor-based riding.
Each workout was created using the new TrainingPeaks workout builder, giving a powerful visual representation of interval design and progression while easily exporting to your Garmin, Zwift, or other training apps.
No more complicated and confusing instructions, every workout is displayed graphically while automatically calculating specific power targets based on your FTP. Check out our available plans below.
Getting the Most From Your Plan
Before you start your plan please watch the video below then read a few of our tutorials on how to get the most out of each workout. If you have any questions about the implementation of the plan please feel free to contact us. Thanks and enjoy!
Interval workouts can seem complicated and confusing so we’ve put together this short set of instructions to help you set up your Garmin to give the perfect feedback to follow each of our workouts.
Setting up your Garmin
Getting your Garmin set up with the correct data fields on each screen will make following our workouts much easier. Here are the basic screen configurations that we recommend.
Interval Workout Screen
Unstructured Zone Ride (Usually Tempo or Threshold)
Just Ride ya Bike
If you don’t have a power meter, this short guide will be your best asset to translate the power targets used in each workouts into an RPE (Rate of Perceived Exertion) you can use for each workout.
Utilizing RPE to follow exercise intensity guidelines is a great way of adding specificity to your workouts in the absence of other fitness technology (power meter, GPS watch, heart rate monitor).
The best way to utilize the RPE system is to cross reference the corresponding % of FTP specified in our interval instructions then apply the RPE rating listed below. If you have any questions about how to make this work, let us know. We’re always here to help.
- We use a scale of 1-10 with 1 being the easiest and 10 the hardest
- We’ve also listed comparable “zones” that are often associated with each RPE rating
- Extremely easy: Barely any pressure on the pedals or a slow easy walk | Active Recovery | <55% of FTP
- Easy: Slight pressure on the pedals or an easy walk | Active Recovery | <55% of FTP
- Pretty Easy: Easy ride or brisk walk | Active Recovery | <55% of FTP
- Light: Light ride or slow jog | Endurance | 56-65% FTP
- Moderate: Average ride or jog | Endurance | 66-75% FTP
- Somewhat hard: Somewhat hard ride or jog | Endurance/Tempo | 76-85% FTP
- Hard: Hard ride or run | Tempo/Threshold | 86-101% FTP
- Really hard: Really hard ride or run | Threshold/VO2max | 102-120% FTP
- Extremely hard: Extremely intense burst of riding or running | Anaerobic Capacity | >121% FTP
- All out: All out sprint | Neuromuscular | N/A