A Simple 4-Week Cycling Training Plan

To create a training plan that actually works, you need to balance three hard days of "quality" work with plenty of easy riding and one full week of recovery. You don't need a complicated spreadsheet; you just need to focus on your Functional Threshold Power (FTP) and listen to your body’s "Traffic Light" signals.

First, you need to know your starting point. If you haven't done a ramp test lately, do one this week. If your FTP comes out at 200W, that number is now the "North Star" for every workout you do.

The 3:1 Loading Rule

The biggest mistake you can make is training hard every single week until you crash. Instead, use a "3 weeks on, 1 week off" pattern.

• Weeks 1-3: Gradually increase your total Training Stress Score (TSS).
• Week 4: Cut your volume and intensity by half. This is when your body actually builds the muscle you've been working for.

Your Weekly Schedule

You don't need to ride every day to see massive gains. Aim for two high-intensity sessions, one long endurance ride, and fill the rest with easy spins.

• Tuesday (Intervals): This is your "engine builder." Try 3 x 10 minutes at 90% of your FTP (Sweet Spot). If your FTP is 200W, aim for 180W.
• Thursday (Power): Shorter, harder efforts. Try 5 x 3 minutes at 110% of your FTP. This raises your "ceiling."
• Saturday (Long Ride): 2-3 hours at a pace where you can still hold a conversation. This builds the aerobic base that supports everything else.
• Monday/Friday: Rest or very easy 30-minute spins.

Why This Matters for YOUR Training

By focusing on these specific zones, you aren't just "riding your bike"—you're teaching your body to clear lactate and produce more power. If you just go out and ride "medium-hard" every day, you'll end up tired but not necessarily faster.

Keep an eye on your Form (TSB). If you wake up and your TSB is in the "Red" (below -40), swap your hard intervals for an easy coffee ride. It is always better to skip one workout than to dig a hole that takes two weeks to climb out of.

Summary: The FTPist Quick Plan

• Test your FTP so your training zones are accurate.
• Prioritize two interval sessions a week—don't skip these for "junk miles."
• Follow the 3:1 rule to ensure you don't burn out.
• Listen to the Traffic Light system: If you're in the Red, rest.