TYPE - Test Your Performance
Assessment - Training Prescription and Monitoring

This 8-week training plan aims to increase your FTP, develop endurance and consolidate your aerobic base with a progressive, realistic and evidence-based plan. Ideal for cyclists who want to structure their training without sacrificing their personal or professional life.

It is assumed that you are in good health to undertake this type of effort. If you are not, or if you have any doubts, seek specialist help before starting the plan.

What the plan includes:
- Duration: 8 weeks
- Total weekly time: ~8 hours (+/- 1 hour/day during the week + longer blocks at the weekend)
- Sessions with intensity in power zones (Z1–Z6)
- Scheduled rest days and recovery weeks
- Structured training
- Focus on the demanding amateur/professional athlete

Objectives:
- Develop FTP and sustained power;
- Develop the ability to repeat intense efforts with fatigue (durability);
- Increase resilience in long endurance training sessions;
- Improve movement economy and metabolic efficiency;

Who it is for:
- Road, gravel or mountain bike cyclists;
- Intermediate to advanced level (FTP tested or power meter/smart trainer);
- Athletes with 5–10 hours/week available;

How it is structured:
- Tuesdays and Thursdays: controlled and progressive intensity training;
- Saturdays and Sundays: long endurance training combined with time blocks;
- 4th week of each block: active recovery and lower load;

Final note:
Before starting this training plan, it is important to have your FTP and respective training zones updated.

Thank you!
TYPE