Workout overview
Duration: 50m
Stress points: 33
Zone distribution
Z1: 30m
Z2: 20m
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
Plan overview
Weeks: 6
Duration: 4h 55m/week
Stress points: 255/week
Workouts: 28
Total duration: 29h 29m
Total stress points: 1527
Zone distribution
Z1: 13h 30m
Z2: 8h 54m
Z3: 5h 15m
Z4: 1h 44m
Z5: -
Z6: 6m
Select a week or scroll down to view all workouts.
Week 1
Workouts: 4
Total duration: 3h 45m
Total stress points: 174
Average workout:
Duration 56m
Stress points 44
Zone distribution
Z1: 2h 1m
Z2: 1h 9m
Z3: 33m
Z4: -
Z5: -
Z6: 2m
Select a workout, or scroll down to view all workouts.
Workout overview
Duration: 58m
Stress points: 42
Zone distribution
Z1: 39m
Z2: 14m
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: 50m
Stress points: 35
Zone distribution
Z1: 25m
Z2: 25m
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: 27m
Z2: 10m
Z3: 30m
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: 5h 3m
Total stress points: 233
Average workout:
Duration 1h 1m
Stress points 47
Zone distribution
Z1: 2h 48m
Z2: 1h 32m
Z3: 37m
Z4: 4m
Z5: -
Z6: 2m
Select a workout, or scroll down to view all workouts.
Workout overview
Duration: 55m
Stress points: 39
Zone distribution
Z1: 25m
Z2: 30m
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: 46
Zone distribution
Z1: 43m
Z2: 14m
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: 1h
Stress points: 44
Zone distribution
Z1: 24m
Z2: 36m
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: 78
Zone distribution
Z1: 44m
Z2: -
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: 26
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 29m
Total stress points: 212
Average workout:
Duration 1h 7m
Stress points 53
Zone distribution
Z1: 2h 29m
Z2: 1h 16m
Z3: 37m
Z4: 5m
Z5: -
Z6: 3m
Select a workout, or scroll down to view all workouts.
Workout overview
Duration: 1h
Stress points: 44
Zone distribution
Z1: 24m
Z2: 36m
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: 46
Zone distribution
Z1: 1h
Z2: 4m
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: 41
Zone distribution
Z1: 18m
Z2: 36m
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: 81
Zone distribution
Z1: 47m
Z2: -
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 13m
Total stress points: 275
Average workout:
Duration 1h 3m
Stress points 55
Zone distribution
Z1: 2h 3m
Z2: 2h 6m
Z3: 41m
Z4: 23m
Z5: -
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Duration: 1h 7m
Stress points: 52
Zone distribution
Z1: 19m
Z2: 48m
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 1m
Stress points: 60
Zone distribution
Z1: 28m
Z2: 9m
Z3: 15m
Z4: 9m
Z5: -
Z6: -
Intermittent: This training is a way to introduce short high intensity riding alterating 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 10m
Stress points: 54
Zone distribution
Z1: 22m
Z2: 48m
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: 78
Zone distribution
Z1: 30m
Z2: -
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: 45m
Stress points: 31
Zone distribution
Z1: 24m
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 21m
Total stress points: 297
Average workout:
Duration 1h 4m
Stress points 59
Zone distribution
Z1: 2h 13m
Z2: 1h 36m
Z3: 1h 1m
Z4: 31m
Z5: -
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Duration: 1h 10m
Stress points: 59
Zone distribution
Z1: 30m
Z2: 25m
Z3: 15m
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: 80
Zone distribution
Z1: 30m
Z2: -
Z3: 20m
Z4: 20m
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 10m
Stress points: 54
Zone distribution
Z1: 22m
Z2: 48m
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: 27m
Z2: 2m
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: 45m
Stress points: 31
Zone distribution
Z1: 24m
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 38m
Total stress points: 336
Average workout:
Duration 1h 8m
Stress points 67
Zone distribution
Z1: 1h 56m
Z2: 1h 15m
Z3: 1h 46m
Z4: 41m
Z5: -
Z6: -
Select a workout, or scroll down to view all workouts.
Workout overview
Duration: 1h 10m
Stress points: 59
Zone distribution
Z1: 30m
Z2: 25m
Z3: 15m
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 15m
Stress points: 89
Zone distribution
Z1: 30m
Z2: -
Z3: 20m
Z4: 25m
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 10m
Stress points: 54
Zone distribution
Z1: 22m
Z2: 48m
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 18m
Stress points: 86
Zone distribution
Z1: 34m
Z2: 2m
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.