A four-week cycling plan with a power meter
See the whole month before creating your own plan. This example was produced by Pasomilo’s plan generator for the rider below. Open any workout to see its purpose, power targets and exact structure.
All four weeks, day by day
Expand a week, then a workout. Rest days are included. The watt targets throughout this example use an FTP of 250 W.
Week 1 · Base
4h 55 min
Build endurance by extending the long ride and adding controlled tempo and threshold work
TuesdayEndurance ride150-180 W (60-72% FTP)45 min
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 45 min · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
ThursdaySweet-spot intervals · 2×15 min220-235 W (88-94% FTP)1h 15 min
Controlled aerobic power
Work just below threshold at a smooth, repeatable pace. Finish each block feeling that you could complete one more.
Fueling: Eat a familiar carb-rich meal 2–3 hours before. For sessions over 60 minutes, take 30–60g of carbs per hour and drink regularly.
Workout
- Warm-up
- 15 min · 125-213 W (50-85% FTP) · start easy, build to a moderate effort, then ride 3 × 10 s fast spin-ups with 50 s very easy between
- Intervals
- 2 × 15 min · 220-235 W (88-94% FTP)
- Recovery between efforts
- 5 min · 113-138 W (45-55% FTP) · after each effort except the last, spin very easily for the stated recovery
- Easy riding
- 20 min · 150-180 W (60-72% FTP) · 0 min before + 20 min after the intervals
- Cool-down
- 5 min · 113-138 W (45-55% FTP) · spin easily and let breathing settle
- Notes
- Work just below threshold at a smooth, repeatable pace. Finish each block feeling that you could complete one more.
SaturdayEndurance ride150-180 W (60-72% FTP)45 min
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 45 min · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
SundayLong ride with tempo · 2×10 min200-220 W (80-88% FTP)2h 10 min
Muscular endurance
Follow the tempo blocks in order and keep the rest of the ride easy. Eat and drink regularly.
Fueling: Eat a familiar carb-rich meal 2–3 hours before. For sessions over 60 minutes, take 30–60g of carbs per hour and drink regularly.
Workout
- Warm-up
- 12 min · 125-213 W (50-85% FTP) · start easy, build to a moderate effort, then ride 3 × 10 s fast spin-ups with 50 s very easy between
- Intervals
- 2 × 10 min · 200-220 W (80-88% FTP)
- Recovery between efforts
- 5 min · 113-138 W (45-55% FTP) · after each effort except the last, spin very easily for the stated recovery
- Easy riding
- 1h 28 min · 150-180 W (60-72% FTP) · 0 min before + 88 min after the intervals
- Cool-down
- 5 min · 113-138 W (45-55% FTP) · spin easily and let breathing settle
- Notes
- Follow the tempo blocks in order and keep the rest of the ride easy. Eat and drink regularly.
Week 2 · Base
5h 20 min
Build endurance by extending the long ride and adding controlled tempo and threshold work
TuesdayEndurance ride150-180 W (60-72% FTP)1h
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 1h · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
ThursdayOver-under intervals · 3×10 min2 min 238 W (95% FTP) / 1 min 263 W (105% FTP)1h 15 min
Threshold under pressure
Alternate just below and just above threshold. Stay controlled above threshold so every block remains repeatable.
Fueling: Eat a familiar carb-rich meal 2–3 hours before. For sessions over 60 minutes, take 30–60g of carbs per hour and drink regularly.
Workout
- Warm-up
- 15 min · 125-213 W (50-85% FTP) · start easy, build to a moderate effort, then ride 3 × 10 s fast spin-ups with 50 s very easy between
- Intervals
- 3 × 10 min · 2 min 238 W (95% FTP) / 1 min 263 W (105% FTP)
- Recovery between efforts
- 2 × 5 min · 113-138 W (45-55% FTP) · after each effort except the last, spin very easily for the stated recovery
- Easy riding
- 15 min · 150-180 W (60-72% FTP) · 0 min before + 15 min after the intervals
- Cool-down
- 5 min · 113-138 W (45-55% FTP) · spin easily and let breathing settle
- Notes
- Alternate just below and just above threshold. Stay controlled above threshold so every block remains repeatable.
SaturdayEndurance ride150-180 W (60-72% FTP)55 min
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 55 min · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
SundayLong ride with tempo · 1×20 min200-220 W (80-88% FTP)2h 10 min
Muscular endurance
Follow the tempo blocks in order and keep the rest of the ride easy. Eat and drink regularly.
Fueling: Eat a familiar carb-rich meal 2–3 hours before. For sessions over 60 minutes, take 30–60g of carbs per hour and drink regularly.
Workout
- Warm-up
- 10 min · 125-213 W (50-85% FTP) · start easy, build to a moderate effort, then ride 3 × 10 s fast spin-ups with 50 s very easy between
- Easy riding
- 1h 35 min · 150-180 W (60-72% FTP) · 95 min before + 0 min after the intervals
- Intervals
- 20 min · 200-220 W (80-88% FTP)
- Cool-down
- 5 min · 113-138 W (45-55% FTP) · spin easily and let breathing settle
- Notes
- Follow the tempo blocks in order and keep the rest of the ride easy. Eat and drink regularly.
Week 3 · Base
5h 40 min
Build endurance by extending the long ride and adding controlled tempo and threshold work
TuesdayEndurance ride150-180 W (60-72% FTP)1h 5 min
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 1h 5 min · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
ThursdayThreshold intervals · 3×9 min238-255 W (95-102% FTP)1h 15 min
Muscular endurance
Hold an even effort near threshold, with easy spinning between intervals. The last interval should be as strong as the first.
Fueling: Eat a familiar carb-rich meal 2–3 hours before. For sessions over 60 minutes, take 30–60g of carbs per hour and drink regularly.
Workout
- Warm-up
- 15 min · 125-213 W (50-85% FTP) · start easy, build to a moderate effort, then ride 3 × 10 s fast spin-ups with 50 s very easy between
- Intervals
- 3 × 9 min · 238-255 W (95-102% FTP)
- Recovery between efforts
- 2 × 4 min · 113-138 W (45-55% FTP) · after each effort except the last, spin very easily for the stated recovery
- Easy riding
- 20 min · 150-180 W (60-72% FTP) · 0 min before + 20 min after the intervals
- Cool-down
- 5 min · 113-138 W (45-55% FTP) · spin easily and let breathing settle
- Notes
- Hold an even effort near threshold, with easy spinning between intervals. The last interval should be as strong as the first.
SaturdayEndurance ride150-180 W (60-72% FTP)1h
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 1h · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
SundayLong ride with efforts · 2×8 min220-235 W (88-94% FTP)2h 20 min
Endurance + durability
Keep most of the ride at an easy endurance effort and complete the efforts as written. Fuel throughout rather than waiting until you feel hungry.
Fueling: Eat a familiar carb-rich meal 2–3 hours before. For sessions over 60 minutes, take 30–60g of carbs per hour and drink regularly.
Workout
- Warm-up
- 10 min · 125-213 W (50-85% FTP) · start easy, build to a moderate effort, then ride 3 × 10 s fast spin-ups with 50 s very easy between
- Easy riding
- 1h 44 min · 150-180 W (60-72% FTP) · 104 min before + 0 min after the intervals
- Intervals
- 2 × 8 min · 220-235 W (88-94% FTP)
- Recovery between efforts
- 5 min · 113-138 W (45-55% FTP) · after each effort except the last, spin very easily for the stated recovery
- Cool-down
- 5 min · 113-138 W (45-55% FTP) · spin easily and let breathing settle
- Notes
- Keep most of the ride at an easy endurance effort and complete the efforts as written. Fuel throughout rather than waiting until you feel hungry.
Week 4 · Recovery week
3h 30 min
Absorb the training and recover
TuesdayEndurance ride150-180 W (60-72% FTP)55 min
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 55 min · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
ThursdayEndurance ride150-180 W (60-72% FTP)55 min
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 55 min · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
SaturdayEndurance ride150-180 W (60-72% FTP)50 min
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 50 min · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
SundayEndurance ride150-180 W (60-72% FTP)50 min
Aerobic endurance
Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Workout
- Main ride
- 50 min · 150-180 W (60-72% FTP)
- Notes
- Ride steadily at an easy endurance effort. Keep the pace easy enough to speak in full sentences.
Why this month looks like this
Six hours is the available time, not a requirement to fill every minute. With no measured training history and only four weeks, the generator starts with a foundation block. Endurance rides support the interval sessions, rest days separate the work, and week four reduces volume. A complete easy ride may have one continuous power target; interval rides show their warm-up, recoveries and cool-down separately.
- This 4-week race-free plan is too short to complete the minimum two-week intensification block safely. It therefore builds aerobic foundation and recovery rhythm instead of labelling one isolated final week as Build.
- No recent training load was supplied. The generator therefore keeps this first block conservative, with a peak of 5h 40 min, below the six-hour availability limit.
Your plan starts with your riding
Your FTP changes the watt targets. Your experience, recent training, available days, weekly time and events change the schedule and progression. This public example stays fixed so you can explore it; your own plan is built from your inputs.