Annual Cycling Planner Beta
A goal-oriented, 52-week plan built around your power. Set your discipline and target race, run the power tests (or enter known numbers), and get a full year of periodised workouts with zones, TSS and a race taper. Everything runs in your browser — nothing is sent to the server.
1 · Your setup
Discipline, goal and training capacity. The plan re-builds automatically as you change anything.
Saved automatically to this browser as you type. Saved ✓
2 · Power tests
Two tests give you a full power profile: the 20-minute test sets your FTP (your aerobic ceiling), the 5-second test sets your neuromuscular max. Do them on your power meter, then enter the averages here. Retest every 4–6 weeks and log the result to watch progress.
20-minute FTP test
FTP = 95% of your best 5-minute average during the 20-minute effort.
- 10 min easy warm-up (Z1)
- 2 × 2 min moderate (Z3), 2 min easy between
- 3 × 30 s hard (Z5), 2 min easy between
- 2 min easy
- 20 min all-out — steady and hard, not a sprint
5-second max power test (UCI-style neuromuscular)
Your best 5-second average is your Pmax — it sets the top power zones and sprint benchmarks.
- 20 min progressive warm-up, finishing with 3 × 30 s hard
- 5 × 5 s all-out sprints, 5 min easy rest between each
- Record the best 5-second average power
1-minute test (optional)
Anaerobic capacity — useful for criteriums and track. Do it right after the FTP test with 5 min easy rest, then 1 min all-out.
Enter your results
FTP is taken from the best 5-minute average when available (95% of it); otherwise from the 20-minute average. Applying also adds an entry to your progress log below.
3 · Your zones & benchmarks
Computed from your FTP and 5-second max. Zones follow the standard 7-zone (Coggan) model; heart-rate zones use your max heart rate.
4 · Your 52-week plan
Dashed ring = scheduled recovery week (volume cut ~40%). T = taper week before your target race. ★ = your target race week. Click any week to see its workouts.
5 · Week workouts
6 · Progress log
Retest every 4–6 weeks (the plan marks good retest points at phase changes) and log the numbers here to track your gains.
7 · Your data
Everything lives in this browser (IndexedDB with a localStorage mirror) — the server stores nothing. Export a backup before switching devices or clearing browser data.
Pair this with the Strength Benchmarks tool for your lift targets, and the Fitness Level tool to see where you sit against other riders.
8 · How this plan works
The short version of periodisation, so you know what you're looking at and why the year is shaped the way it is.
Why a year is split into phases
Training hard every week doesn't make you faster — the adaptation happens when you absorb the load, and that needs planned relief. So the year is shaped into phases, each with a different job:
- Off-season — easy volume, cross-training and strength. The point is to recover from the race season and keep a base, not to get fitter fast.
- Base &mdash> the aerobic engine. Most of the time in Z2 (endurance), long rides, and strength 2×/week. Boring, and the phase that matters most.
- Build &mdash> intensity arrives: threshold (Z4) and VO2max (Z5) intervals on top of the aerobic base. Volume peaks here.
- Peak &mdash> race-specific work (race simulations, sprints, crit laps) with slightly less volume. This is where fitness converts into race performance.
- Race &mdash> you race. Training drops to maintenance: one quality session per week plus easy spins, so you stay sharp without accumulating fatigue.
Recovery weeks and the taper
Every 4th week of base and build is a recovery week (dashed ring on the calendar): volume is cut ~40% so the previous weeks' training can actually be absorbed. The two weeks before your target race are taper weeks (marked T): volume drops to ~50% but intensity stays the same — you arrive at the start line fresh, not fitter.
Zones and how to use the numbers
Every workout references your power zones (Z1–Z7), which are computed from your FTP and 5-second max. Power is the primary guide; heart rate is secondary (useful on climbs, in the heat, or when you don't have a power meter). If you don't have a power meter, use the zone table as a pace/effort guide: Z2 is "could hold a conversation", Z4 is "could only say a few words", Z5 is "nothing at all".
Retesting
Your FTP goes up as you train — typically 5–15W over a base/build block if you follow the plan. Retest every 4–6 weeks (phase changes are natural retest points) and apply the new numbers: every workout's wattages update automatically. Log each test in step 6 to watch the trend.
Strength
Two strength sessions per week in base and build (one in peak/race) are built into the plan. Use the Strength Benchmarks tool for target weights — heavy, slow reps (3–5) build the force your pedals need; you don't need to chase bodybuilding volume.
TSS
Training Stress Score is an estimate of how hard a session is relative to your FTP (60–90 is a normal easy day, 100–150 a hard one, 300+ a big race day). The weekly TSS on the calendar is a planning number to compare weeks, not a measurement.
This is a planning guide for the average athlete, not medical or professional coaching advice. Adapt it to your life: skip a session and do the next one, keep easy days genuinely easy, and if anything hurts (not just hurts a little — hurts) stop and sort it out. When in doubt, trust how you feel over the plan.