Weekly Check-In Template for Cycling & Indoor Cycling Coaches

Use in FirstRep form

Weekly Performance Overview

This section helps track your overall weekly cycling performance and improvements.

# Total Distance (km) *

Enter total distance cycled

# Total Ride Time (hours) *

Enter total time spent riding

# Average Power (W) *

Enter average power output

Y/N FTP Test Completed? *

Training Zone Assessment

Evaluate your training zones to ensure optimal performance.

# Zone 1 Duration (minutes) *

Enter minutes spent in Zone 1

# Zone 2 Duration (minutes) *

Enter minutes spent in Zone 2

# Zone 3 Duration (minutes) *

Enter minutes spent in Zone 3

# Zone 4 Duration (minutes) *

Enter minutes spent in Zone 4

# Zone 5 Duration (minutes) *

Enter minutes spent in Zone 5

Indoor vs Outdoor Training

Reflect on the differences between your indoor and outdoor training sessions.

# Indoor Sessions This Week *

Number of indoor sessions

# Outdoor Sessions This Week *

Number of outdoor sessions

... Favorite Indoor Workout

Describe your favorite indoor cycling workout

... Favorite Outdoor Route

Describe your favorite outdoor cycling route

Cross-Training Activities

Document any off-bike training completed this week.

v Cross-Training Type *

Select type of cross-training

# Duration (minutes) *

Enter duration of cross-training

... Notes on Cross-Training

Any thoughts or observations?

Goals for Next Week

Set your cycling goals for the upcoming week.

# Goal Distance (km) *

Target distance for next week

# Target FTP Increase (W)

Expected increase in FTP

... Specific Workouts Planned *

List workouts you intend to complete

Why Use This Template

Enhance Performance Tracking

Regular check-ins allow for better monitoring of progress and adjustments to training plans.

Tailored Training Plans

Understanding each client's performance helps in customizing their training regimen effectively.

How to Use

Have clients fill out the template at the end of each week to assess their progress.

Review their entries and provide personalized feedback based on their responses.

Customization Tips

Add personal training notes to each section for better tracking.
Use color coding for different training zones for quick reference.
Incorporate motivational quotes to inspire clients during check-ins.
Include a section for client feedback to improve the template.
Adjust the frequency of check-ins based on your clients' needs.

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

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Frequently Asked Questions

What is FTP and why is it important?

FTP stands for Functional Threshold Power, and it's crucial for determining training zones and measuring cycling performance.

How often should I perform an FTP test?

It's recommended to test your FTP every 4-6 weeks to track improvements and adjust training zones accordingly.