12-Week Program Template for Cycling & Indoor Cycling — Free Download
This 12-week cycling program is designed to enhance your cycling performance, whether you're an indoor cycling enthusiast or a road cyclist.
Program Overview
This section provides a snapshot of the 12-week cycling program and its goals.
FTP Testing Schedule
Understanding your Functional Threshold Power is crucial for effective training.
Training Zones
Identifying your training zones helps in structuring effective workouts.
Weekly Training Schedule
A detailed plan of workouts for each week of the program.
Off-Bike Training
Incorporating strength and flexibility training to enhance cycling performance.
Seasonal Adjustments
Adapting your training based on the cycling season and personal goals.
Why Use This Template
Structured Training
Having a structured plan helps in tracking progress and ensuring balanced training.
FTP Focus
Regular FTP testing allows you to tailor your training intensity effectively.
How to Use
Download the template and customize it with your personal goals.
Follow the weekly training schedule and adjust as necessary.
Customization Tips
- Adjust the intensity levels based on your fitness level.
- Incorporate recovery weeks every 3-4 weeks to prevent burnout.
- Modify the off-bike training based on available equipment.
Build and send cycling & indoor cycling templates digitally with FirstRep. Free for up to 3 clients.
Frequently Asked Questions
What is FTP and why is it important?
Functional Threshold Power (FTP) is the maximum power you can sustain for one hour; it is crucial for training intensity.
How do I balance indoor and outdoor cycling?
Aim to incorporate both types of training, focusing on specific goals for each.