Triaperformance — IRONMAN & ESCI Certified Coach | Triathlon, Running, Cycling, HYROX
Your first structured cycling block: test your FTP, build your base, test again
Four weeks, four rides a week. You start with a power test, every session is set from your own number, and the re-test in week 4 shows what changed.
Who this plan is for
- ✅ You are new to structured training, or coming back after a break
- ✅ You can ride 4 days a week, 4 to 7 hours in total
- ✅ You train with power (smart trainer and/or power meter)
- 👉 Ready for more? Next comes the 4-week FTP Booster.
Your week
- 🚴 Tuesday, key session: your FTP test, then low-cadence and sweet-spot efforts.
- 🚴 Thursday, second session: low-cadence work, then your first threshold intervals in week 3.
- 🚴 Saturday and Sunday, endurance: steady zone 2 rides of 1:30 to 2:00, the base everything else stands on.
🏋️
Strength included: two gym sessions a week (Strength A and B for cyclists, 60 minutes: a squat day and a hinge day, loading progression in every session).
Plan details
- 👉 4 weeks: 3 building weeks + 1 recovery week with the re-test
- 👉 Power based: a 30-minute test sets your FTP and zones, and every session syncs to your head unit or smart trainer as a structured workout
- 👉 Mostly low intensity, with one or two harder sessions a week - the same method we use with our 1-1 coached athletes
- ♻️ Re-usable: apply the plan again free, unlimited times. After each re-test the workouts follow your new FTP
⭐️⭐️⭐️⭐️⭐️ 5/5 "Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" — Gerald G. 2025 · · Reviews Check all reviews here
Looking for other levels, distances, durations or a different focus?
View all my cycling training plans by clicking here.
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Why choose Triaperformance?
Our 2026-2027 certifications
Also included in All-Access ($39.99/month): all my English plans, TrainingPeaks Premium and the members tools. See All-Access
Triaperformance | IRONMAN U & ESCI Certified Coaching | Triathlon, Running, Cycling, Duathlon
🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.