Overview
Week 0 – Prep & FTP Calibration is a 7-day cycling training block designed to help riders start structured training fresh and correctly calibrated.
This block prepares you for a 4-week training plan by:
Reducing accumulated fatigue
Sharpening the legs with short, controlled efforts
Completing an FTP test in a rested state
The result is accurate training zones, improved confidence, and a smoother transition into structured training.
Who This Training Block Is For
This block is ideal for:
Cyclists starting a new TrainingPeaks plan
Riders returning from unstructured or inconsistent training
Athletes who want a reliable FTP test before beginning a training block
Time-crunched riders who want clarity without unnecessary volume
Suitable for indoor or outdoor riding.
What This Week Focuses On
This is not a fitness-building week.
Instead, the focus is on:
Recovery and freshness
Neuromuscular activation (openers)
FTP testing with minimal fatigue
Re-establishing aerobic rhythm
Every session has a clear purpose, with optional rides clearly marked to help manage fatigue.
FTP Testing Guidance
This block supports common FTP test formats, including:
Ramp tests
20-minute FTP tests
Riders should choose the test method that best suits their experience and equipment.
The goal is to establish a repeatable FTP that can be used confidently for the following training block.
Weekly Structure (At a Glance):
Easy aerobic riding and rest early in the week
Short “opener” efforts to prepare the legs
One dedicated FTP test session
Recovery and steady endurance riding to reset rhythm
The structure is designed to minimise fatigue while maintaining consistency.
Expected Outcomes:
By the end of this prep week, riders should feel:
Rested rather than drained
Clear on current fitness levels
Ready to begin a structured 4-week training block
Starting Week 1 with accurate training zones helps improve training effectiveness and long-term consistency.
Important Notes:
Optional sessions can be skipped without compromising progress
If fatigue is present, rest is encouraged
Ride within the prescribed zones and effort guidance
Freshness and consistency are prioritised over volume during this week.
How This Fits Into a Training Plan
This block is designed to be completed immediately before a structured 4-week cycling training block.
It can be used:
As a standalone FTP preparation week
Or as part of a longer TrainingPeaks training plan
FTP test preparation
cycling training plan
TrainingPeaks FTP
structured cycling training
FTP calibration week
cycling prep week
indoor cycling training
outdoor cycling training