From your first gran fondo to race blocks

The catalogue has plans for road and indoor riding. The “my first gran fondo” plans take you over twelve weeks from base to build and on to a peak for a 100 km ride. Other plans prepare you for a gravel race or build your base.

Before you start, each plan shows its level, its length in weeks, the hours and rides per week and its longest ride, so you can see whether a gran fondo plan fits your week.

• Gran fondo plans from base to peak
• Focused blocks of 4 to 8 weeks
• Weeks, hours and longest ride shown up front

Focused blocks by Scyence

For a clear training focus there are blocks by Scyence (Lukas Löer): sweet spot, a VO2max booster, a VLamax reducer, high-intensity blocks, a time-trial plan and six weeks of crit racing. Each is short enough to fit between races and specific enough to change one thing about your riding.

Power targets from your FTP

Targets are set as a share of your FTP, so the plan fits you whether your FTP is 180 or 330 watts. When your training shows that your FTP has moved, Progress suggests a new value, and you can let it update automatically.

No power meter? On Garmin you can send bike targets as heart rate instead of power.

Ride it indoors or outdoors

Planned rides go to Garmin, Wahoo, COROS, Suunto, Hammerhead, Zwift, ROUVY, icTrainer and intervals.icu. Indoors you can also ride them in the Pushing Limits ride player, where ERG mode holds the target power on your smart trainer, or download them as .zwo, .fit or .mrc files for other apps.

• Garmin, Wahoo, COROS, Suunto and Hammerhead
• Zwift, ROUVY and icTrainer
• The ride player with ERG mode

See your power grow

Each ride is analysed against its targets. Progress shows your power curve and records from 5 seconds to 120 minutes, your fitness, fatigue and form, and time-trial predictions from 10 to 100 km.

Prefer a plan built around your own week? Adaptive planning plans your rides around your days and adjusts them to how you feel.