Structured plans for
every goal
Free, week-by-week training plans built around indoor cycling — from your first ride to your next race, synced to your smart trainer.
FTP Builder Training Plan
An 8-week indoor cycling plan to raise your Functional Threshold Power with sweet spot, threshold, and VO2max intervals.
Zone 2 Base Training Plan
An 8-week aerobic base-building plan of easy, heart-rate-capped Zone 2 rides that build a bigger engine without burning you out.
Beginner Indoor Cycling Training Plan
A gentle 6-week plan to go from your first indoor ride to a comfortable 45-minute session, no cycling experience required.
Century / Gran Fondo Training Plan
A 10-week plan to build the aerobic endurance and time-in-saddle needed to comfortably finish a 100-mile (160 km) ride.
Half Marathon Training Plan
A 12-week half marathon plan combining structured running with indoor cycling cross-training to build endurance while managing impact.
Marathon Training Plan
A 16-week marathon buildup that pairs progressive long runs with indoor cycling cross-training to add volume without overuse injury risk.
Ultra Trail Training Plan (50K+)
A 12-week plan for 50K-and-up ultra distances, combining trail running with climbing-focused indoor cycling strength work to build vertical endurance and fatigue resistance.
Half Ironman 70.3 Training Plan
A 12-week 70.3 buildup with a strong indoor cycling backbone, since the bike leg makes up more race time than swim and run combined.
Ski Fitness Training Plan
An 8-week pre-season conditioning plan combining indoor cycling with leg-strength intervals to build the endurance skiing demands.
5K Training Plan
A 6-week plan to run a faster, stronger 5K — structured running paired with indoor cycling speed work to sharpen your pace.
10K Training Plan
An 8-week plan to build the endurance and pace control to run a strong 10K, with indoor cycling filling your aerobic volume between runs.
Vertical Kilometer (VK) Training Plan
An 8-week plan built specifically for vertical kilometer and steep uphill races — climbing-focused indoor cycling strength paired with trail running.
Mountain Half Marathon Training Plan
A 10-week plan for a hilly or mountain half marathon, combining trail running with climbing-focused cycling to handle elevation gain a flat-course plan can't prepare you for.
Mountain Marathon Training Plan
A 14-week plan for a full marathon distance over mountain terrain, building the climbing strength and multi-hour endurance flat-course training can't provide.
Sprint Triathlon Training Plan
An 8-week beginner-friendly plan for your first sprint triathlon, with a structured indoor cycling backbone alongside your swim and run training.
Olympic Triathlon Training Plan
A 10-week plan for Olympic-distance triathlon, with sweet spot cycling work to build the bike-specific power the longer distance demands.
Ironman Training Plan
A 20-week full-distance Ironman buildup with a deep indoor cycling foundation, since the 180km bike leg is the single longest segment of race day.