Cycling Periodized Plan Generator
Generate a 3:1 periodized plan and draggable weekly calendar from FTP, CTL/ATL, weekly hours and race goal.
| Week | Phase | Hours | TSS | Ramp | Key workouts |
|---|---|---|---|---|---|
| W1 | Base phase | 6.9 h | 358 | 1.1 | Long Z2 ride / Tempo muscular endurance / Weekend endurance |
| W2 | Base phase | 7.7 h | 399 | 1.9 | Long Z2 ride / Tempo muscular endurance / Weekend endurance |
| W3 | Base phase | 8.6 h | 446 | 2.6 | Long Z2 ride / Tempo muscular endurance / Weekend endurance |
| W4 | Recovery week | 5.0 h | 192 | -3.5 | Z1/Z2 recovery / Technique pedaling / Remove Z5+ |
| W5 | Base phase | 6.9 h | 358 | 0.8 | Long Z2 ride / Tempo muscular endurance / Weekend endurance |
| W6 | Build phase | 8.2 h | 499 | 3.8 | Sweet Spot / Threshold / Long-distance fueling rehearsal |
| W7 | Build phase | 9.0 h | 548 | 4.3 | Sweet Spot / Threshold / Long-distance fueling rehearsal |
| W8 | Recovery week | 5.0 h | 192 | -4.3 | Z1/Z2 recovery / Technique pedaling / Remove Z5+ |
| W9 | Build phase | 7.4 h | 450 | 2.1 | Sweet Spot / Threshold / Long-distance fueling rehearsal |
| W10 | Peak/specific phase | 7.7 h | 399 | 0.7 | Sweet Spot / Threshold / Long-distance fueling rehearsal |
| W11 | Taper phase | 4.6 h | 200 | -3.9 | Short openers / Low-volume Z2 / Pre-race fueling rehearsal |
| W12 | Taper phase | 3.6 h | 157 | -4.2 | Short openers / Low-volume Z2 / Pre-race fueling rehearsal |
This first version uses conservative periodization: three loading weeks and one recovery week. Low weekly hours or beginners bias toward pyramidal or low-intensity base training; only mature riders above 10 hours per week automatically bias toward polarized distribution. Seiler & Kjerland (2006) analyzed elite endurance athletes' training intensity distribution and found roughly 75-80% of volume falls in low intensity, only about 5% in moderate (near-threshold) intensity, and 15-20% in high intensity — "polarized" training deliberately avoids the moderate-intensity "grey zone", which is the theoretical basis for this tool's automatic pyramidal/polarized bias by weekly hours. TSS and PMC are load estimates, while sprints and high-intensity intervals still need completion rate, RPE, sleep and pain signals.