GOPEAKS • 4 WEEKS • CYCLING FOUNDATION
Build the consistency behind stronger riding.
A clear, manageable progression for riders ready to turn occasional sessions into purposeful training.
IS THIS PLAN RIGHT FOR YOU?
This plan is for adults new to structured cycling who have already ridden consistently for approximately 3–4 hours per week for at least four weeks. You should be comfortable riding continuously for 60 minutes and handling your bike safely. Train on the road or indoors with a suitable trainer.
YOUR FOUR-WEEK ROADMAP
- Week 1 — Find your rhythm: 3 hours 55 minutes.
- Week 2 — Build consistency: 4 hours 20 minutes.
- Week 3 — Extend your endurance: 4 hours 50 minutes.
- Week 4 — Recover and consolidate: 3 hours 05 minutes.
These totals include strength training. The longest ride is 100 minutes. Monday is a rest day; take Sunday off if you have not recovered.
WHAT THE PLAN CONTAINS
- 16 cycling sessions with structured power targets based on your FTP.
- 8 bodyweight strength sessions, lasting 15–20 minutes each, with clear exercise instructions.
- Weekly guidance on preparation, progression, recovery and reviewing your training.
English edition: Workout titles, instructions, power-step labels and weekly guidance are in English. Optional Gopeaks reading links may lead to Vietnamese articles.
BEFORE YOUR FIRST SESSION
You need a suitable bike, a helmet and a safe route, or an indoor trainer with adequate cooling. To follow power targets, use a power meter or smart trainer and set your current FTP correctly in TrainingPeaks. Workout sync depends on your device and account. Do not assume that every device supports every workout format.
Most riding should feel easy enough to speak in full sentences. Follow the prescribed targets rather than chasing speed. Reduce training or rest when fatigue persists; do not stack missed workouts. This is a foundation block, with no guaranteed FTP increase or race result.
MEET YOUR COACH
Dieu Xuan Trung — Founder, Gopeaks
USA Triathlon Level II Coach • TrainingPeaks Level 2 Coach
Choose your next step
Cycling FTP Builder – 8 Weeks, English · Cycling Foundation – Vietnamese edition. Compare entry requirements, available time and sample weeks. Progress after recovery when ready; these are alternatives, not plans to stack.
Gopeaks in Vietnam
Gopeaks is based in Ho Chi Minh City. Need personal adjustments? Explore online endurance coaching. Discover Gopeaks Academy for endurance education. Services are separate; website resources are mainly in Vietnamese.
KNOW WHAT YOU ARE BUYING
This is a self-guided training plan delivered through TrainingPeaks. Individual monitoring, bespoke changes and daily coach feedback are not included. For plan-selection enquiries or separate personal coaching, contact hello@gopeaks.coach.