SportPlan
Off-season transition training plan — intermediate
Cycling · off-season transition
A 4-week off-season transition training plan at intermediate level — designed around 5 hours per week across 4 days. Polarised intensity distribution: most volume at easy aerobic effort, two quality sessions, one long ride.
This is the representative template. The real SportPlan plan rebuilds every day from your Garmin and Strava data — HRV trend, Training Status, recovery, race calendar. The structure stays the same; the adaptation day-to-day is what changes.
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Preparation length
4 weeks
Hours per week
5 h
Days per week
4
Quality sessions / week
2
Total time
5h
Sessions
4
Quality sessions
2
Mon
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Tue
75 min
Target zones
Sweet spot (88–94% FTP)
Why today
Highest sustainable training intensity for cycling — efficient FTP building per unit of fatigue cost.
Session details
Warm-up 10 min. 3×12 min at sweet spot (88–94% FTP) with 4 min recovery between. 10 min cool-down.
Wed
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Thu
75 min
Target zones
VO2max (106–120% FTP)
Why today
VO2max stimulus. Recruits the highest aerobic gear. Most beneficial when paired with threshold work.
Session details
Warm-up 15 min. 5×3 min at 110% FTP with 3 min easy spinning between. 10 min cool-down.
Fri
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Sat
105 min
Target zones
Z2 endurance (55–75% FTP)
Why today
Glycogen depletion + slow-twitch fibre recruitment. The single most important session for endurance events.
Session details
Long endurance ride at conversational pace. Fuel 60g carbs/hr + bottle of mix per hour.
Sun
45 min
Target zones
Z2 endurance (55–75% FTP)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Steady aerobic ride at Z2. Cadence 85–95 rpm. Stay conversational throughout.
Polarised intensity distribution: roughly 75–80% of weekly volume at easy aerobic effort, 15–20% at quality (threshold, intervals, tempo), and 0–5% at race-pace. This split is the most-supported intensity distribution in the published endurance-training literature.
Quality sessions placed Tuesday and Thursday with full recovery between. Long session on Saturday (running / cycling) or Sunday brick (triathlon). Rest day Monday or Friday depending on your days-per-week.
Each session in the engine comes with a one-line 'why today' explanation. In the real adaptive plan, that rationale is anchored to your HRV, Training Status, and recent load — not the static template you see in this sample.
Connect Garmin or Strava, complete a 60-second onboarding, and your real plan rebuilds every day from your actual data. See your first week before you pay. €9.99/month, cancel anytime.
Ramon Curto designed SportPlan's endurance-training methodology from exercise-physiology principles. SportPlan applies it autonomously to the information you enter and the data you choose to connect; it is not ongoing one-to-one coaching or medical care.
Last revised July 2026