Build real FTP without leaving the house

Every ride is a structured indoor session, ready for Zwift, Rouvy or any smart trainer app - no weather, no daylight, no traffic between you and your watts.

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Who this plan is for

• ✅ You train mostly indoors and want every session ready to load into Zwift, Rouvy or your trainer app


• ✅ You can ride 4 days a week (average week around 8:00) and lift twice a week at a gym


• ✅ You want structure that survives winter, travel and a busy calendar


• 👉 Prefer riding outdoors? Take the road version.

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Plan details

• 👉 Method: polarized 80/20 (80% low intensity, 20% high intensity) - the same methodology we use with our 1-1 coached athletes


• 👉 12 weeks, 1 recovery week every 3 building weeks


• 👉 4 indoor rides per week (longest 4:30) + 2 gym strength sessions


• 👉 Power based: structured workouts load straight into Zwift, Rouvy or your smart trainer


• 👉 Testing session in week 1 and re-testing mid-plan, so your zones stay current as you improve


• ♻️ Re-usable: apply the plan again free, unlimited times. It never gets easier, you get faster

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Looking for a different focus, duration, or difficulty?
View all our Cycling training plans by clicking here.
Not sure which plan is right for you? 📩 Tell us your goal - we answer within 24 hours

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Free unlimited email support

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Why choose Triaperformance?

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Our 2025-2026 certifications

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