Cycling FTP Training Block Planner
Build a structured cycling block to improve functional threshold power with workouts, recovery, and fueling guidance.
Prompt Template
Act as an experienced cycling coach. Create a [number]-week FTP improvement training block for a rider preparing for [event or goal]. Current FTP: [value] Training age: [beginner / intermediate / advanced] Available riding days per week: [number] Available weekly hours: [number] Primary equipment: [road bike, trainer, power meter, heart rate monitor] Limitations: [work schedule, injury history, weather, travel] Secondary goal: [weight loss, climbing, race prep, endurance base] Build a plan that includes: 1. **Weekly structure** with hard, easy, and recovery days 2. **Specific workouts** with interval targets based on FTP or RPE 3. **Strength or mobility add-ons** if appropriate 4. **Fueling and hydration notes** for key sessions 5. **Recovery checkpoints** and signs to reduce load 6. **A re-test plan** at the end of the block Keep the plan challenging but sustainable, and include alternatives for indoor trainer sessions.
Example Output
Week 2 Overview
- **Monday:** Rest + 20 min mobility
- **Tuesday:** 4 x 8 min at 102-105% FTP, 4 min recovery
- **Wednesday:** 60 min Zone 2 endurance
- **Thursday:** 3 x 12 min sweet spot at 88-92% FTP
- **Friday:** Rest or 30 min recovery spin
- **Saturday:** 2.5-hour endurance ride with 3 x 10 min tempo climbs
- **Sunday:** Easy spin, cadence drills, optional core work
**Fueling:** Take 60g carbs per hour on Saturday and start hydrated.
**Recovery note:** If heart rate stays elevated for 3 mornings in a row, replace Thursday intensity with Zone 2.
Tips for Best Results
- 💡Provide your actual weekly time budget so the plan does not assume pro-level availability
- 💡Mention whether you have a power meter, since that changes workout precision
- 💡Ask for indoor and outdoor versions if weather often disrupts training
- 💡If you have injury history, request explicit load-management rules
Related Prompts
Custom Workout Plan Generator
Generate a personalized weekly workout plan based on your fitness level, goals, available equipment, and schedule.
Meal Plan Generator
Generate a personalized weekly meal plan with recipes, macros, and a shopping list tailored to your dietary goals.
Wellness Habit Builder
Design a science-backed daily wellness routine covering sleep, movement, stress management, and nutrition fundamentals.