The right targets
Power as % of FTP, HR zones or perceived effort, depending on the data you have. We never invent thresholds.
A cycling training plan, adjusted every day
Whether it's your first sportive, a championship or raising your FTP, cycling training works best with a clear purpose for every session and well-dosed load.
Zenvit builds your plan with targets as % of FTP (or HR zones if you don't have a power meter) and sends the workouts to your Garmin, Wahoo or other device.
I want my planHow Zenvit coaches you
Rider profile
We read your power curve to see whether you're more of a climber, rouleur or sprinter, and train what your race demands.
Teams and the bunch
For teams: races, data-backed selection, leader and domestique roles and each rider's form.
Example week
| Monday | Rest |
|---|---|
| Tuesday | Sweet spot: 3 × 12 min at 88–92 % FTP |
| Wednesday | Endurance 75 min in Z2 |
| Thursday | VO2max: 5 × 4 min at 110–115 % FTP |
| Friday | Rest or easy turbo 40 min |
| Saturday | Endurance 2h30 with Z3 climbs |
| Sunday | Group ride 2h, easy |
Example build week for riders training 8–9 hours. Targets adjust to your real FTP.
Coach's tips
- Test your FTP every 6–8 weeks or let your device estimate it from your efforts.
- Most of your volume should be in Z1–Z2; few hard sessions, done well.
- Fuel on long rides (60–90 g of carbohydrate per hour on hard efforts).
- A lighter week every 3–4 is when your body absorbs the training.
Frequently asked questions
Do I need a power meter?
No. Without power, we use heart-rate zones or perceived effort. With a power meter, targets become more precise.
Do workouts go to my Garmin Edge or Wahoo?
Yes: Garmin, Wahoo and other bike computers.
Does it work for MTB and gravel?
Yes. The plan adapts to the discipline and your race profile (duration, climbing, short or long efforts).
How many hours a week do I need?
With 5 to 6 well-distributed hours you'll make real progress. The plan fits the hours and days you have.
Related guides
- FTP, threshold and training zonesZones turn the plan into concrete numbers for your body. Without up-to-date thresholds, the targets are wrong.
- Riding in the bunch and working as a teamIn the middle of the bunch you use a fraction of the energy of the rider in the wind. The team wins when it saves its leader for the decisive moment.
- Polarised, pyramidal or threshold: how to distribute intensitySuccessful endurance athletes spend most of their time at low intensity and a little time, done well, at high intensity.
- Race nutrition and hydrationThe longer the race, the more carbohydrate per hour. Drink so you don't lose more than ~2 % of your body weight, but don't overdrink.
Other sports
Your plan, made for you
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