I've been looking at your last few months. You've been averaging 8 hours a week with a steady build — that's solid consistency. Your 5-minute power relative to your threshold suggests real VO2max potential that we haven't tapped yet. Let's talk about what you're training for.
The goal shapes the plan.
A
I'm training for my first century in September.
Goal
First Century Ride
September 14, 2026
100
Miles
3,800
Elevation (ft)
5–6h
Est. Time
Key demands: Sustained aerobic endurance for 5+ hours. Fueling strategy and pacing are the difference between finishing strong and bonking at mile 70.
J
Great goal — and very doable with where you are now. Your aerobic base is solid, but your longest ride is 52 miles. We need to close that gap gradually over 16 weeks. The fitness is there — it's really about teaching your body to fuel and pace for 5+ hours.
A
I'm training for Leadville.
A Race
Leadville Trail 100 MTB
August 9, 2026 · Leadville, CO
100
Miles
12.5k
Elevation (ft)
10,200
Start Elev
Key demands: 9–12 hours at altitude. Sustained climbing power critical. Fueling and pacing above 10,000ft determine the outcome more than fitness alone.
J
Leadville is a war of attrition at altitude. Based on your current power curve, we're looking at roughly 10.5 hours. The limiting factor is your ability to sustain power above 8,000ft for hours 6 through 10. That's what we'll build toward — starting 20 weeks out, periodized in three blocks.
A
I just want to get faster and ride stronger on my weekend group rides.
Ongoing
Get Fitter, Ride Faster
No deadline — continuous improvement
250W
Current FTP
3.2
W/kg
8.2h
Avg/Week
Focus areas: Raise FTP, improve 5-minute power for group ride surges, and build enough climbing strength to stop getting dropped on hills.
J
No race needed — "stop getting dropped" is a perfectly good goal. Your FTP is decent but your 5-minute power is the weak link on punchy group rides. We'll run 8-week blocks focused on raising your VO2max ceiling, with a retest every two months so you can see the numbers move.
Every week, sorted.
Week 4 of 20
9.5 hrs · 620 TSS
Mon
Rest
—›
Tue
VO2max 5×4min
75 min · Intervals
105›
Wed
Endurance
90 min · Zone 2
72›
Thu
Rest
—›
Fri
Tempo
60 min · Sweet Spot
82›
Sat
Long Ride
3 hrs · Climbing
210›
Sun
Recovery
45 min · Easy spin
38›
J
Heavy week — 9.5 hours with two hard sessions. Tuesday's VO2max intervals are the priority. If you're feeling flat by Friday, drop the tempo to endurance and we'll reassess Saturday.
Coaching, not flattery.
A
Should I be doing more hard intervals?
J
Your training stress is already elevated — TSB is at −15 after this week's block. Adding another intensity session risks digging a hole you'll spend next week climbing out of. Let's keep tomorrow easy and save the intensity for Tuesday when you'll actually be able to hit the power targets.
Every workout, written for you.
Tuesday — VO2max 5×4min
75 min · Indoor · TSS 105
VO2max
300W
Interval
155W
Recovery
120%
% FTP
105
TSS
J
Today's session — 5×4 at 300 watts. These are right at your ceiling, so the first two should feel manageable but rep four is where the real work happens. If you can't hold 295 by the fifth interval, cut it short. We're building capacity, not burying you. Spin easy between efforts — don't chase recovery watts.
Your routes, prescribed.
Saturday Long Ride
62 mi
4,200 ft
~3h 15m
Flagstaff Climb
4.2 mi · 1,400 ft gain · 6.3% avg
Target: Threshold power (235–250W)
J
Saturday's long ride. I picked this route because the Flagstaff climb gives you 20 minutes at threshold gradient — perfect for the sustained power work we need. Keep the flats easy, save it for the climb.