FFT Sportive Training Plan
Welcome to the FFT Sportive Training Plan, designed to prepare you for sportives and Gran Fondos of up to 100 miles (160 km).
The plan is based on modern endurance training principles, combining the work of Stephen Seiler, Andrew Coggan, Hunter Allen, Asker Jeukendrup, and other leading endurance coaches and researchers.
It uses a pyramidal training intensity distribution (TID), which has proven effective for cyclists preparing for events lasting 2–6 hours. Most training is completed at an easy aerobic pace to build endurance, while smaller amounts of threshold and high-intensity work improve sustained climbing power, FTP and fatigue resistance.
Typical Training Distribution
🟢 75% Easy endurance (Zone 1–2)
🟠 20% Threshold / Sweet Spot (Zone 3–4)
🔴 5% High Intensity (Zone 5–6)
This is a relatively demanding plan. It includes frequent training with few complete rest days, relying instead on easy recovery rides. If fatigue accumulates, don't hesitate to replace a session with an easy ride or take an additional rest day. Consistency is more important than completing every workout.
Difficulty
Beginner ⭐⭐⭐☆☆ Pro
What This Plan Focuses On
Training Goal Focus
⚡ HIIT / Intervals ⭐⭐☆☆☆
💥 Anaerobic Power ⭐⭐☆☆☆
🎯 Threshold / Sweet Spot ⭐⭐⭐☆☆
🟢 Aerobic Endurance ⭐⭐⭐⭐⭐
📈 FTP Development ⭐⭐⭐⭐☆
Training Tips
📆 Build a consistent weekly routine.
🌧️ If the weather is poor, train indoors rather than skipping the session.
🟢 Easy rides should feel genuinely easy.
👥 Ride with friends when it doesn't compromise the planned workout.
🎯 Don't avoid the sessions you find hardest—they're usually the ones that drive improvement.
💬 A single poor workout won't affect your long-term progress.
📈 Start each workout controlled, build steadily, and finish strong.
😴 If you're carrying excessive fatigue, prioritise recovery over completing every session.
🏁 Keep your event goal in mind throughout the plan.
Sportive Advice
🎒 Prepare your bike, clothing and nutrition the day before.
🔧 Carry essential spares, tools and a pump or CO₂.
🍌 Fuel before, during and after every long ride.
🚫 Avoid using new equipment or nutrition on event day.
🛋️ If you're new to sportives, choose comfort over speed.
🧥 Dress for changing weather and carry a lightweight waterproof jacket.
👥 Ride with others where possible.
📱 Carry a fully charged phone, identification and a payment card or cash.
🐢 Start conservatively and build into the ride.
⛰️ Pace the climbs—don't race them.
💧 Eat and drink early rather than waiting until you're hungry or thirsty.
Event Pacing
Use the FFT Bonk Calculator to estimate sustainable pacing and nutrition for your event.
Good luck, and enjoy your training.
The FastFitness.Tips Team
✉️ coaching@fastfitness.tips
Keywords: Endurance • Sportive • Gran Fondo • Polarized • Pyramidal • Base Training • Sweet Spot • HIIT • FTP • Power • Recovery • Zwift • TrainerRoad • Wattbike • WKO • Seiler • Coggan • Hunter Allen • FFT