🗓 Training Plan
ProBuild Week 3 — FTP Focus (sample)
A structured mid-build week targeting threshold adaptation. Replace this with an AI-generated plan once the orchestration layer is wired up.
Week of 22 Jun 2026
Total TSS 495
| Day | Workout | Type | Duration | Zone | TSS | IF |
|---|---|---|---|---|---|---|
| Monday | Rest / Mobility
Complete rest or 20 min easy mobility work. Let the previous week's load absorb. |
Rest | 20 min | — | — | — |
| Tuesday | Sweet Spot Intervals
3 × 12 min @ 88–93 % FTP with 5 min recovery between. Focus on smooth pedalling and controlled breathing. |
Threshold | 75 min | Zone 4 | 85 | 0.87 |
| Wednesday | Z2 Endurance Spin
90 min steady aerobic ride at 60–75 % FTP. Conversational pace. Focus on fat oxidation and active recovery. |
Endurance | 90 min | Zone 2 | 65 | 0.68 |
| Thursday | VO₂max Efforts
6 × 3 min @ 110–115 % FTP, 3 min easy between. Push hard but aim to complete all reps. |
VO2Max | 60 min | Zone 5 | 90 | 0.94 |
| Friday | Easy Spin / Off
30–45 min easy legs or full rest based on how you feel. Keep HR below 130 bpm. |
Endurance | 40 min | Zone 1 | 25 | 0.55 |
| Saturday | Tempo Long Ride
2.5 h with 2 × 20 min tempo blocks @ 83–88 % FTP in the middle hour. Eat and drink well throughout. |
Tempo | 150 min | Zone 3–4 | 130 | 0.79 |
| Sunday | Long Aerobic Ride
3 h easy group ride or solo long ride at Z2. No pressure — just time in the saddle. |
Endurance | 180 min | Zone 2 | 100 | 0.65 |
Confirm this plan
⚙️ Sample plan — TODO: replace with AI-generated plan from the orchestration layer.