Workout overview
Duration: 48m
Stress points: 33
Zone distribution
Z1: 24m
Z2: 24m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
FTP Builder
Previously also available as 6wk Beginner FTP Builder.
Plan overview
Weeks: 6
Duration: 4h 48m/week
Stress points: 253/week
Workouts: 28
Total duration: 28h 48m
Total stress points: 1520
Zone distribution
Z1: 11h 48m
Z2: 9h 57m
Z3: 5h 7m
Z4: 1h 50m
Z5: -
Z6: 6m
Select a week or scroll down to view all workouts.
Week 1
Workouts: 4
Total duration: 3h 37m
Total stress points: 167
Average workout:
Duration 54m
Stress points 42
Zone distribution
Z1: 1h 52m
Z2: 1h 13m
Z3: 31m
Z4: -
Z5: -
Z6: 2m
Workout overview
Duration: 54m 10s
Stress points: 35
Zone distribution
Z1: 45m
Z2: 4m
Z3: 3m
Z4: -
Z5: -
Z6: 2m
Strength training: A certain repetition of short and maximal efforts with the goal to increase neuromuscular recruitment and maximum specific strength.
Workout overview
Duration: 48m
Stress points: 35
Zone distribution
Z1: 19m
Z2: 29m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 7m
Stress points: 64
Zone distribution
Z1: 23m
Z2: 15m
Z3: 29m
Z4: -
Z5: -
Z6: -
Tempo training: The goal of this training is to spend time in Zone 3, an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.
Workout overview
Duration: -
Stress points: 0
Zone distribution
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Week 2
Workouts: 5
Total duration: 4h 55m
Total stress points: 231
Average workout:
Duration 59m
Stress points 46
Zone distribution
Z1: 2h 38m
Z2: 1h 35m
Z3: 37m
Z4: 4m
Z5: -
Z6: 2m
Workout overview
Duration: 53m
Stress points: 40
Zone distribution
Z1: 19m
Z2: 34m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 58m 10s
Stress points: 41
Zone distribution
Z1: 47m
Z2: 6m
Z3: 3m
Z4: -
Z5: -
Z6: 2m
Strength training: A certain repetition of short and maximal efforts with the goal to increase neuromuscular recruitment and maximum specific strength.
Workout overview
Duration: 58m
Stress points: 44
Zone distribution
Z1: 20m
Z2: 38m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 22m
Stress points: 79
Zone distribution
Z1: 40m
Z2: 4m
Z3: 34m
Z4: 4m
Z5: -
Z6: -
Tempo training: the goal of this training is to spend time in Zone 3 at an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.
Workout overview
Duration: 44m
Stress points: 27
Zone distribution
Z1: 32m
Z2: 12m
Z3: -
Z4: -
Z5: -
Z6: -
This optional training can be done in any other day of the week, not necessarily as last day.
Week 3
Workouts: 4
Total duration: 4h 23m
Total stress points: 214
Average workout:
Duration 1h 6m
Stress points 54
Zone distribution
Z1: 2h 10m
Z2: 1h 29m
Z3: 37m
Z4: 5m
Z5: -
Z6: 3m
Workout overview
Duration: 54m
Stress points: 42
Zone distribution
Z1: 15m
Z2: 39m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 9m
Stress points: 48
Zone distribution
Z1: 57m
Z2: 7m
Z3: 3m
Z4: -
Z5: -
Z6: 3m
Strength training: A certain repetition of short and maximal efforts with the goal to increase neuromuscular recruitment and maximum specific strength.
Workout overview
Duration: 54m
Stress points: 42
Zone distribution
Z1: 15m
Z2: 39m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 26m
Stress points: 82
Zone distribution
Z1: 43m
Z2: 4m
Z3: 34m
Z4: 5m
Z5: -
Z6: -
Tempo training: The goal of this training is to spend time in Zone 3 at an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.
Workout overview
Duration: -
Stress points: 0
Zone distribution
Z1: -
Z2: -
Z3: -
Z4: -
Z5: -
Z6: -
Week 4
Workouts: 5
Total duration: 5h 9m
Total stress points: 277
Average workout:
Duration 1h 2m
Stress points 55
Zone distribution
Z1: 1h 45m
Z2: 2h 20m
Z3: 41m
Z4: 23m
Z5: -
Z6: -
Workout overview
Duration: 1h 6m
Stress points: 53
Zone distribution
Z1: 15m
Z2: 51m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 2m
Stress points: 61
Zone distribution
Z1: 25m
Z2: 13m
Z3: 15m
Z4: 9m
Z5: -
Z6: -
Intermittent: This training is a way to introduce short high intensity riding alternating it with short recovery, allowing the rider to recover and accumulate time at an intensity that would be difficult to maintain if ridden consecutively.
Workout overview
Duration: 1h 11m
Stress points: 55
Zone distribution
Z1: 20m
Z2: 51m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 10m
Stress points: 79
Zone distribution
Z1: 26m
Z2: 4m
Z3: 26m
Z4: 14m
Z5: -
Z6: -
Tempo training: The goal of this training is to spend time in Zone 3 at an intensity where the use of sugar and fats as fuel is equal. Time spent in this zone increases muscle glycogen storages.
Workout overview
Duration: 40m
Stress points: 29
Zone distribution
Z1: 19m
Z2: 21m
Z3: -
Z4: -
Z5: -
Z6: -
This optional training can be done in any other day of the week, not necessarily as last day. Also, open the possibility to it in a fasted state.
Week 5
Workouts: 5
Total duration: 5h 13m
Total stress points: 296
Average workout:
Duration 1h 3m
Stress points 59
Zone distribution
Z1: 1h 50m
Z2: 1h 51m
Z3: 58m
Z4: 34m
Z5: -
Z6: -
Workout overview
Duration: 1h 3m
Stress points: 56
Zone distribution
Z1: 19m
Z2: 29m
Z3: 14m
Z4: 1m
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 13m
Stress points: 83
Zone distribution
Z1: 29m
Z2: 4m
Z3: 18m
Z4: 22m
Z5: -
Z6: -
Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4.
Workout overview
Duration: 1h 11m
Stress points: 55
Zone distribution
Z1: 20m
Z2: 51m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 6m
Stress points: 73
Zone distribution
Z1: 23m
Z2: 6m
Z3: 26m
Z4: 11m
Z5: -
Z6: -
Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4.
Workout overview
Duration: 40m
Stress points: 29
Zone distribution
Z1: 19m
Z2: 21m
Z3: -
Z4: -
Z5: -
Z6: -
This optional training can be done in any other day of the week, not necessarily as last day. Also, open the possibility to it in a fasted state.
Week 6
Workouts: 5
Total duration: 5h 31m
Total stress points: 335
Average workout:
Duration 1h 6m
Stress points 67
Zone distribution
Z1: 1h 34m
Z2: 1h 30m
Z3: 1h 43m
Z4: 44m
Z5: -
Z6: -
Workout overview
Duration: 1h 3m
Stress points: 56
Zone distribution
Z1: 19m
Z2: 29m
Z3: 14m
Z4: 1m
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 18m
Stress points: 92
Zone distribution
Z1: 29m
Z2: 4m
Z3: 18m
Z4: 27m
Z5: -
Z6: -
Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4.
Workout overview
Duration: 1h 11m
Stress points: 55
Zone distribution
Z1: 20m
Z2: 51m
Z3: -
Z4: -
Z5: -
Z6: -
Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.
Workout overview
Duration: 1h 14m
Stress points: 84
Zone distribution
Z1: 26m
Z2: 6m
Z3: 26m
Z4: 16m
Z5: -
Z6: -
Threshold Development: This training is targeting the increase in lactate threshold (FTP) with relatively short intervals at intensity of Zone 4.
Workout overview
Duration: 45m
Stress points: 48
Zone distribution
Z1: -
Z2: -
Z3: 45m
Z4: -
Z5: -
Z6: -
Ride as you feel. No intervals. Go hard if you feel to.