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Training plans
How plans are built around your event, your week and your start date, and how to change them.
A training plan builds your weeks toward an event.
Setting one up
Open your profile and choose Week and plan settings.
- Your week: for each day, choose indoor, outdoor or either, and how much time you have. Interval sessions go on indoor days first; the day with the most time gets the long ride.
- Your event: its date, priority (A, B or C) and goal. You can add a course file for a climbing event.
- Start date: the plan starts the week of this date (today by default). Days before it stay free.
- Approach: pyramidal or polarized. Auto picks polarized at 6 hours a week or less; research finds both work similarly for trained cyclists.
- Intensity: Conservative, Moderate or Aggressive, suggested from your goal, recent training and time off.
How it's structured
The plan runs through Base, Build and Specialty phases, then a two-week taper with volume cut by about half. A recovery week comes every three or four weeks depending on intensity. Outdoor days get a road version of the workout with power ranges.
You can change your week, event or settings any time, and the plan rebuilds from today.
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