Cycling training is built around one number: your Functional Threshold Power (FTP). Whether you’re training for a road race, gran fondo, or personal challenge, structured power-based training is the fastest path to improvement.
Training plans typically span 12–16 weeks. The base phase focuses on aerobic endurance rides at low intensity—long steady efforts that build the cardiovascular foundation. The build phase introduces sweet spot training (88–94% FTP), threshold intervals, and over-under efforts. The peak phase includes race-specific work: attacks, group riding simulation, and sustained climbing efforts.
Volume matters in cycling more than most sports due to the low-impact nature of the activity. Most plans target 6–12 hours per week, with the long ride progressively building to race duration. Indoor training on a smart trainer is an efficient supplement for structured intervals.
Key workouts include: sweet spot intervals (2x20 at 88–94% FTP), threshold efforts (3x10 at 95–105% FTP), endurance rides at 65–75% FTP, and cadence drills. Strength training 1–2 times per week supports power production and injury prevention.