Pricing Calculator for Cycling & Indoor Cycling Coaches

This tool calculates the necessary percentage increase in your Functional Threshold Power (FTP) based on your training inputs.

Input your current FTP, desired FTP, training weeks, and workout frequency to see your weekly target increase.

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Understanding FTP is crucial for cyclists to optimize their training and gauge performance improvements effectively.

Examples for Cycling & Indoor Cycling

Cyclist aiming to increase FTP

To achieve your desired FTP of 275, you should aim for an increase of approximately 2.08% per week.

This gradual increase is feasible with consistent training and proper recovery.

Indoor cyclist preparing for an outdoor event

You will need to increase your FTP by 2.5% per week to reach your target in 8 weeks.

This plan includes a mix of indoor and outdoor sessions to optimize performance.

Recreational rider focusing on endurance

Aim for a weekly increase of 1.67% to achieve your goal in 10 weeks.

Balance your training between endurance rides and strength workouts for best results.

Understanding FTP

Functional Threshold Power (FTP) is the highest power you can sustain for one hour. It's a key metric for cyclists, guiding training intensity and helping to optimize performance.

Balancing Indoor and Outdoor Training

Combining indoor cycling workouts with outdoor rides is essential for well-rounded development. Indoor sessions can focus on specific power intervals, while outdoor rides help with endurance and bike handling skills.

Cycling Nutrition for Performance

Proper nutrition is vital for cyclists, especially when training intensively. Fuel your rides with a balanced diet rich in carbohydrates, proteins, and healthy fats to maximize endurance and recovery.

Tips for Cycling & Indoor Cycling

Incorporate strength training off the bike to improve overall power.
Track your progress consistently to stay motivated and make adjustments.
Use tools like Zwift to simulate outdoor conditions while training indoors.
Stay hydrated and maintain proper nutrition during long rides.

Track all your cycling & indoor cycling metrics in FirstRep. Start free with up to 3 clients.

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Frequently Asked Questions

What is FTP?

FTP stands for Functional Threshold Power, measuring the maximum power output a cyclist can sustain for one hour. It's a critical benchmark for training.

How often should I test my FTP?

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