Tuesday60 min
VO₂ — 5 × 4 min
12 min easy, 5 × 4 min at 108–115% FTP with 4 × 4 min easy between efforts, then an 8 min cool-down. Add 4 easy minutes to reach 60 min in total.
FREE TOOL · NO ACCOUNT REQUIRED
Cycling training plan generator
Change the values, then calculate. This does not change any account settings.
PROPOSED WEEK
240 min
3sessions
Thursday60 min
Easy endurance
Ride easily, at an effort where you can speak in complete sentences. Slow down if you start feeling worse.
Saturday120 min
Easy endurance
Ride easily, at an effort where you can speak in complete sentences. Slow down if you start feeling worse.
Unlisted days remain free. This demonstration uses EndurTrack’s session library and ranking, without accessing activity history or personal data. It is not an individualised plan or a promise of FTP gains.
Understand the result
These guides explain the assumptions, limitations and next steps.
YOUR NEXT STEP
What about your own rides?
Bring your actual training load, goals and weekly plan into one account.