A 4-week training program.

The workouts are designed for indoor use, but if you can ride outdoors on weekends, you can lengthen the initial and final portions, staying within the Z1/2 range and adding aerobic volume.
One gym session is included per week, which can be done on Monday instead of a rest day, or it can be skipped and used as an additional rest day.

The program begins by building your basic aerobic capacity and then gradually increasing intensity, maintaining a balance between volume and intensity.

Two tests are included to establish your FTP: one in the second week and one at the end of the program to monitor your progress.

Take the average power held over 12' and subtract 8%, that will be your FTP.

Cadence Note
Unless otherwise specified, cadence is free and should feel natural and comfortable.

Time / Volume Adjustment Note
If you need to shorten the training week, remove the workout with the lowest TSS first.

For a more personalized preparation, please email me at luca@performance365.it.