Training Plans

If you want to know how to taper before a big ride, cut your riding volume by roughly 40-60% over 8-14 days, keep a … Read more

Sprint intervals on a road bike are short, all-out efforts of 5 to 15 seconds each, separated by 3 to 4 minutes of easy … Read more

VO2 max intervals for cyclists are short, hard efforts of about two to five minutes with equal or near-equal recovery, run at roughly 106-121% … Read more

Interval training workouts for cyclists are structured sessions that alternate hard efforts with controlled recovery, and the numbers matter more than the theory. Below … Read more

To structure a cycling training week, alternate hard and easy days: one or two quality sessions, one long endurance ride, several conversational rides, and … Read more

Zone 2 training for cyclists explained in one line: it is the low-to-moderate aerobic range, roughly 55 to 75 percent of your FTP, where … Read more

Sweet spot training for cyclists means riding structured intervals at roughly 88-94% of your Functional Threshold Power, a band that sits between hard tempo … Read more

Functional threshold power is the highest average power output, in watts, a cyclist can hold for roughly an hour without fatiguing. Nobody tests it … Read more

Functional Threshold Power is the highest average wattage you can hold for about an hour, and an FTP test protocol is simply a structured … Read more

Most riders need about 12 weeks of climbing-specific training to finish a hilly century with energy left over. That is the short version of … Read more