Raise your FTP and get strong - without the gym killing your rides

Riding and lifting sabotage each other when they are planned separately. Here they are sequenced in one calendar, so leg day never lands before your key ride.

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Check all reviews here

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Who this plan is for

• ✅ You want more watts AND real strength work, in one plan that resolves the conflicts for you


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


• ✅ You train with power (smart trainer and/or power meter)


• 👉 Only have 8 weeks? Take the 8-week 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 rides per week (longest 4:30) + 2 gym strength sessions, sequenced so lifting never compromises your key rides


• 👉 Power based: every session syncs to your head unit or smart trainer as a structured workout


• 👉 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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