8-Week Program Template for Cycling & Indoor Cycling

Use in FirstRep document

Program Overview

This section provides a snapshot of the 8-week program structure, emphasizing key goals and expected outcomes.

# Program Duration *

# Target FTP Increase (%) *

5-15

# Weekly Training Hours *

6-10

Weekly Breakdown

Detailed breakdown of training activities for each week, including intensity and duration.

Aa Week 1 Focus *

Endurance Training

Aa Week 2 Focus *

Interval Training

Aa Week 3 Focus *

Hill Repeats

Aa Week 4 Focus *

Recovery Week

Aa Week 5 Focus *

Power Output

Aa Week 6 Focus *

Speed Work

Aa Week 7 Focus *

Race Simulation

Aa Week 8 Focus *

Tapering

On-Bike Training

Guidelines for on-bike sessions targeting various training zones.

# Warm-Up Duration (min) *

# Main Set Duration (min) *

30-60

# Cool Down Duration (min) *

v Intensity Level *

Off-Bike Training

Recommendations for complementary off-bike strength and flexibility exercises.

# Strength Training Frequency (per week) *

# Core Work Duration (min) *

# Flexibility Routine Duration (min) *

Nutrition Guidelines

Nutritional advice to support training and recovery phases.

# Daily Caloric Intake (kcal) *

2500

# Hydration Goal (liters) *

2-3

Aa Post-Ride Snack Suggestions *

Protein shake, banana

Testing and Progress Tracking

Instructions for conducting FTP tests and tracking improvements.

D Initial FTP Test Date *

YYYY-MM-DD

Y/N Weekly Progress Check-in *

D Final FTP Test Date *

YYYY-MM-DD

Seasonal Adjustments

Tips for adapting the program based on seasonal conditions and events.

... Adjust for Outdoor Events *

Suggested adjustments for outdoor riding...

... Adjust for Indoor Cycling *

Suggested adjustments for indoor sessions...

Why Use This Template

Structured Training

Provides a clear roadmap for improving cycling performance.

Variety in Training

Mixes different training methods to prevent boredom.

Trackable Progress

Allows you to monitor improvements in FTP and endurance.

How to Use

Download and print the program template.

Fill in your personal training schedule.

Follow the weekly breakdown to stay on track.

Customization Tips

Incorporate personal goals to tailor the program.
Adjust weekly focuses based on your ride schedule.
Mix indoor and outdoor sessions for variety.
Add recovery weeks as needed to prevent burnout.
Track your progress to stay motivated.

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Frequently Asked Questions

What is FTP and why is it important?

FTP, or Functional Threshold Power, is a measure of your cycling performance. Knowing your FTP helps tailor your training zones.

Can I do this program on a stationary bike?

Yes, the program is designed for both outdoor and indoor cycling, making it adaptable.

What if I miss a week?

You can adjust the program by repeating weeks or merging them to fit your schedule.