4-Week Program Template for Cycling & Indoor Cycling

Use in FirstRep document

Program Overview

This section provides a concise overview of the 4-week cycling program, helping users understand its structure and goals.

... Program Objective *

Describe the main goals of this cycling program.

# Duration *

Enter the total duration in weeks.

Weekly Schedule

Outline the training schedule for each week, detailing workouts and rest days.

... Week 1 Workouts *

List the workouts for week 1.

... Week 2 Workouts *

List the workouts for week 2.

... Week 3 Workouts *

List the workouts for week 3.

... Week 4 Workouts *

List the workouts for week 4.

Training Zones

Define the different training zones users should focus on during their rides.

... Zone 1: Recovery *

Describe the intensity and purpose of Zone 1.

... Zone 2: Endurance *

Describe the intensity and purpose of Zone 2.

... Zone 3: Tempo *

Describe the intensity and purpose of Zone 3.

... Zone 4: Threshold *

Describe the intensity and purpose of Zone 4.

... Zone 5: VO2 Max *

Describe the intensity and purpose of Zone 5.

Indoor vs Outdoor Training

Highlight the differences between training indoors and outdoors, and how to adapt workouts.

... Indoor Training Tips *

Provide tips for effective indoor training.

... Outdoor Training Tips *

Provide tips for effective outdoor training.

Nutrition Guidelines

Offer nutritional advice to support training and recovery.

... Pre-Ride Nutrition *

What to eat before rides.

... Post-Ride Nutrition *

What to eat after rides.

FTP Testing

Guide users on how to conduct Functional Threshold Power (FTP) testing.

... FTP Test Protocol *

Describe the steps for conducting an FTP test.

... Tracking Progress *

How to track FTP progress over the month.

Feedback and Adjustments

Encourage users to provide feedback and adjust the program as needed.

... Weekly Feedback *

Space for users to record their weekly reflections.

... Adjustments Needed *

Notes on any adjustments to workouts.

Why Use This Template

Structured Training

Having a structured program helps cyclists stay focused and track their progress effectively.

Balanced Approach

The program balances indoor and outdoor training to maximize performance.

How to Use

Download the program and review the overview to understand the goals.

Follow the weekly schedule and adjust as needed.

Customization Tips

Adjust the number of workouts per week based on your schedule.
Modify the intensity levels according to your fitness level.
Add or remove rest days as needed for recovery.

Build and send cycling & indoor cycling templates digitally with FirstRep. Free for up to 3 clients.

Start for Free See All Features

Frequently Asked Questions

What if I miss a workout?

It's okay to miss a workout; just try to make up for it by adjusting the following week's schedule.

How do I measure my FTP?

You can measure your FTP through a structured test, following the protocols provided in the program.