Personalised Training Plan

POWER
PLAN

FTP 235W  →  TARGET 255W  ·  THR HR 179bpm
ZONES
OverviewSelect a phase below to see typical time-in-zone targets for each discipline.
CYCLING · HEART RATE
Z2
<145 bpm—
Z3
145–162—
Z4
163–179—
Z5
>179 bpm—
CYCLING · POWER (FTP ~235W)
Z2
<176W—
SS
207–221W—
THR
223–247W—
VO2
>248W—
RUNNING · PACE & HR
EZ
6:00–6:30 · <155—
TMP
5:20–5:45—
THR
~5:00 · 170+—
← swipe or tap dots →
GOAL
FTP TARGET · AUTUMN 2026
235→255WATTS
+20W over the 13-week plan, then retest and repeat
PHASES
BUILDWks 1–4
DEVELOPWks 5–8
PEAKWks 9–12
RECOVERWk 13
About your commute: Your commute is ~40–45 min each way and the route naturally sits at a tempo effort. That is already a solid aerobic/Z3 load twice a day — so the added intensity below is deliberately selective. On easy days, just ride the commute relaxed rather than fighting to stay in Z2.
Build Phase: Re-establish aerobic base. Commutes Z2. Sweet spot enters week 3. Run easy. KB Circuit A weeks 1–2, Circuit B weeks 3–4.
🏋 KB Circuit A — Foundation
Weeks 1–2 · 2 rounds · 40s on / 20s rest
›
MONDAYREST⌄
Full rest. Light stretching only.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm. High cadence 90+ rpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm. Stay relaxed.
🏋 KETTLEBELL EVENING
Circuit A — Foundation
Goblet Squat · Deadlift · Halo · Glute Bridge
›
WEDNESDAYREST⌄
Recovery. Optional easy walk. No cycling.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Tempo Out
  • AMMorning Brixton → Epsom: Z2 <145bpm all the way.
  • PMAfternoon Epsom → Brixton: one 5 min clear stretch at 155–162bpm (Z3). Rest Z2.
🏋 KETTLEBELL EVENING
Circuit A — Foundation
Goblet Squat · Deadlift · Halo · Glute Bridge
›
FRIDAYREST⌄
Rest before weekend ride. Light mobility.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
Aerobic Base — 2 hrs
  • WUWarm up 15 min: <150W
  • MAIN90 min: 132–176W. If HR >155bpm, ease off.
  • CDCool down 15 min: <130W
SUNDAYRUN⌄
🏃 RUN
Easy 5km
  • RUN5km at 6:00–6:30/km, HR <155bpm
  • STR5 min stretch: hips, calves, hamstrings
MONDAYREST⌄
Full rest. Light stretching only.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm. High cadence 90+ rpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm. Stay relaxed.
🏋 KETTLEBELL EVENING
Circuit A — Foundation
Goblet Squat · Deadlift · Halo · Glute Bridge
›
WEDNESDAYCOMMUTE⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Tempo Out
  • AMMorning Brixton → Epsom: Z2 <145bpm all the way.
  • PMAfternoon Epsom → Brixton: 2×5 min at 155–162bpm (Z3), 5 min Z2 between.
🏋 KETTLEBELL EVENING
Circuit A — Foundation
Goblet Squat · Deadlift · Halo · Glute Bridge
›
FRIDAYREST⌄
Rest before weekend ride. Light mobility.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
Aerobic Base — 2.5 hrs
  • WUWarm up 15 min: <150W
  • MAIN2 hrs: 132–176W steady.
  • CDCool down 15 min easy.
SUNDAYRUN⌄
🏃 RUN
Easy 5km
  • RUN5km at 6:00–6:30/km
  • STR5 min stretch.
MONDAYREST⌄
Full rest. Light stretching only.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm. High cadence 90+ rpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm. Stay relaxed.
🏋 KETTLEBELL EVENING
Circuit B — Stability
Single-leg RDL · Renegade Row · Lateral Lunge · Dead Bug
›
WEDNESDAYCOMMUTE⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Tempo Out
  • AMMorning Brixton → Epsom: Z2 <145bpm all the way.
  • PMAfternoon Epsom → Brixton: 2×5 min Z3, building rhythm.
🏋 KETTLEBELL EVENING
Circuit B — Stability
Single-leg RDL · Renegade Row · Lateral Lunge · Dead Bug
›
FRIDAYREST⌄
Rest before weekend ride. Light mobility.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
Sweet Spot Intro
  • WUWarm up 15 min.
  • SS1×20 min at 207–221W (sweet spot).
  • Z2Remainder Z2. Total 2–2.5 hrs.
SUNDAYRUN⌄
🏃 RUN
Easy 7km
  • RUN7km at 6:00–6:30/km, HR <155bpm
MONDAYREST⌄
Full rest. Light stretching only.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm. High cadence 90+ rpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm. Stay relaxed.
🏋 KETTLEBELL EVENING
Circuit — optional light
Recovery week: skip or go very light
›
WEDNESDAYREST⌄
Recovery week. Full rest.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Tempo Out
  • AMMorning Brixton → Epsom: Z2 <145bpm all the way.
  • PMAfternoon Epsom → Brixton: Z2 only <145bpm. Recovery week.
🏋 KETTLEBELL EVENING
Circuit — optional light
Recovery week: skip or go very light
›
FRIDAYREST⌄
Rest before weekend ride. Light mobility.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
Easy Z2 — 90 min
  • RIDE90 min all Z2: <176W, HR <155bpm. No intervals.
SUNDAYRUN⌄
🏃 RUN
Easy 5km
  • RUNEasy 5km, fully relaxed.
Develop Phase: 2×20 sweet spot is the weekend anchor. Thu return pushes Z4. Run adds 1km tempo. KB Circuit C all 4 weeks.
🏋 KB Circuit C — Power
Weeks 5–8 · 3 rounds · 45s on / 15s rest
›
MONDAYREST⌄
Full rest.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
WEDNESDAYCOMMUTE⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z2.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Z4 Out
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: 20+ min sustained at 163–170bpm (Z4) on Surrey stretch.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
FRIDAYREST⌄
Rest before weekend.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
2×20 Sweet Spot
  • WU15 min warm up + 15 min Z2.
  • SS120 min at 207–221W.
  • REC10 min easy.
  • SS220 min at 207–221W.
  • CDZ2 + cool down.
SUNDAYRUN⌄
🏃 RUN
Easy 8km
  • RUN8km easy at 6:00–6:30/km
Week 6 mirrors Week 5 with a small step up in sweet-spot duration. Same daily structure.
MONDAYREST⌄
Full rest.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
WEDNESDAYCOMMUTE⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z2.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Z4 Out
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: 20+ min sustained at 163–170bpm (Z4) on Surrey stretch.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
FRIDAYREST⌄
Rest before weekend.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
2×20 Sweet Spot
  • WU15 min warm up + 15 min Z2.
  • SS120 min at 207–221W.
  • REC10 min easy.
  • SS220 min at 207–221W.
  • CDZ2 + cool down.
SUNDAYRUN⌄
🏃 RUN
Easy 8km
  • RUN8km easy at 6:00–6:30/km
MONDAYREST⌄
Full rest.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
WEDNESDAYCOMMUTE⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z2.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Z4 Out
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: Z4 sustained blocks where traffic allows.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
FRIDAYREST⌄
Rest before weekend.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
SS + Threshold Mix
  • WU15 min warm up.
  • SS20 min sweet spot 207–221W.
  • THR12 min threshold 223–240W.
  • SS12 min sweet spot.
  • CDCool down.
SUNDAYRUN⌄
🏃 RUN
Tempo 8km
  • EASY3km easy.
  • THR1km at 5:00–5:10/km.
  • EASY3km easy + cool.
Week 8 repeats Week 7 then eases slightly into the Peak phase. Same daily structure.
MONDAYREST⌄
Full rest.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: Z2 <145bpm.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
WEDNESDAYCOMMUTE⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z2.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Z4 Out
  • AMMorning Brixton → Epsom: Z2 <145bpm.
  • PMAfternoon Epsom → Brixton: Z4 sustained blocks where traffic allows.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
FRIDAYREST⌄
Rest before weekend.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
SS + Threshold Mix
  • WU15 min warm up.
  • SS20 min sweet spot 207–221W.
  • THR12 min threshold 223–240W.
  • SS12 min sweet spot.
  • CDCool down.
SUNDAYRUN⌄
🏃 RUN
Tempo 8km
  • EASY3km easy.
  • THR1km at 5:00–5:10/km.
  • EASY3km easy + cool.
Peak Phase: Threshold intervals added. Weekend alternates SS (odd weeks) and threshold (even weeks). Run up to 10km. FTP retest week 12.
🏋 KB Circuit C — Power (heavier)
Weeks 9–12 · increase load · 3 rounds
›
MONDAYREST⌄
Full rest.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z2.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
WEDNESDAYCOMMUTE⌄
🚴 COMMUTE · HR BASED
Z2 In / Z4 Out
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z4 push on clear stretches.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Z4 Out
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: 30 min Z4 163–170bpm.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
FRIDAYREST⌄
Rest before weekend.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
Ride A — 2×20 Sweet Spot
  • WU15 min warm up.
  • SS120 min at 213–225W.
  • REC10 min easy.
  • SS220 min at 213–225W.
  • CDCool down.
SUNDAYRUN⌄
🏃 RUN
8–10km + Threshold
  • EASY2km easy.
  • THR2×1km at 5:00/km.
  • EASYEasy around them.
MONDAYREST⌄
Full rest.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z2.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
WEDNESDAYCOMMUTE⌄
🚴 COMMUTE · HR BASED
Z2 In / Z4 Out
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z4 push on clear stretches.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Z4 Out
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: 30 min Z4 163–170bpm.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
FRIDAYREST⌄
Rest before weekend.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
Ride B — 2×10 Threshold
  • WU15 min warm up.
  • THR110 min at 223–247W.
  • REC8 min easy.
  • THR210 min at 223–247W.
  • SS15 min sweet spot.
  • CDCool down.
SUNDAYRUN⌄
🏃 RUN
8–10km steady
  • RUNSteady 8–10km, optional tempo km.
Week 11 repeats the Week 9 sweet-spot pattern at the top of your range.
MONDAYREST⌄
Full rest.
TUESDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Z2 Both Ways
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z2.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
WEDNESDAYCOMMUTE⌄
🚴 COMMUTE · HR BASED
Z2 In / Z4 Out
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: Z4 push on clear stretches.
THURSDAYCOMMUTE + KB⌄
🚴 COMMUTE · HR BASED
Easy In / Z4 Out
  • AMMorning Brixton → Epsom: Z2.
  • PMAfternoon Epsom → Brixton: 30 min Z4 163–170bpm.
🏋 KETTLEBELL EVENING
Circuit C — Power
KB Swing · Clean & Press · Squat Pulse · Get-Up
›
FRIDAYREST⌄
Rest before weekend.
SATURDAYRIDE · POWER⌄
🚴 WEEKEND RIDE · POWER METER
Ride A — 2×20 Sweet Spot
  • WU15 min warm up.
  • SS120 min at 213–225W.
  • REC10 min easy.
  • SS220 min at 213–225W.
  • CDCool down.
SUNDAYRUN⌄
🏃 RUN
8–10km + Threshold
  • EASY2km easy.
  • THR2×1km at 5:00/km.
  • EASYEasy around them.
Week 12 — FTP retest. Replace Saturday's ride with the test below.
SATURDAYFTP TEST⌄
🚴 WEEKEND RIDE · POWER METER
20 min FTP Test
  • WU20 min progressive warm up.
  • TEST20 min ALL OUT solo effort.
  • CALCFTP = average power × 0.95.
  • CD10 min easy cool down.
Week 13 — Full Recovery. Z2 max on rides. One easy 5km. No KB. Adaptation happens here.
MONDAYREST⌄
Full rest.
TUESDAYEASY RIDE⌄
🚴 COMMUTE · HR BASED
Z2 by Feel
  • AMMorning Brixton → Epsom: Z2 max, ride by feel.
  • PMAfternoon Epsom → Brixton: Z2 max.
WEDNESDAYREST⌄
Full rest. Walk if you like.
THURSDAYEASY RIDE⌄
🚴 COMMUTE · HR BASED
Z2 by Feel
  • AMMorning Brixton → Epsom: Z2 max.
  • PMAfternoon Epsom → Brixton: Z2 max.
FRIDAYREST⌄
Full rest.
SATURDAYREST⌄
No ride. Optional gentle spin only.
SUNDAYRUN⌄
🏃 RUN
Easy 5km
  • RUNOne easy 5km jog, fully relaxed.
After recovery, retest FTP then begin a new block from Develop with updated zones.
WEEKLY TEMPLATE
MON
🌿 Full rest
TUE
🚴 Commute Z2 both · 🏋 KB
WED
🚴 Commute Z2 in / Z3 out
THU
🚴 Commute Z2 in / Quality out · 🏋 KB
FRI
🌿 Rest / walk
SAT
🚴 Structured ride · power meter
SUN
🏃 Run 5–10km
Exercises

KETTLEBELL
CIRCUITS

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