Fill in your profile below and get a science-based 4-week training block — interval prescriptions, power targets, and zone breakdowns — generated in seconds.
4
Week block
3 build + 1 deload
5
Power zones
LT1 · LT2 · VO2 · Anaerobic
ZWO
Ready to ride
Zwift · Rouvy · MyWhoosh
Prefer the full form?
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Step 1 of 3
Athlete profile
Your age, weight, and experience shape every training decision — threshold targets, recovery needs, and weekly load are all calculated from this.
Athlete profile
👤 About you
kg
cm
yr
⚡ Power & fitness metrics
These numbers are the foundation of every interval prescription in your plan. If you don't know your FTP or power bests yet, perform a structured FTP test first — a standard 20-minute all-out effort on your trainer or a measured climb. Multiply your average 20-min power by 0.95 to get your FTP. Heart rate values can be found from any hard recent effort.
W
W
W
W
bpm
bpm
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Step 2 of 3
Training history & schedule
Your available days and current load tell the coach how to structure progressive overload without tipping you into overtraining.
📅 Training history
hr
min
Mon
Tue
Wed
Thu
Fri
Sat
Sun
min
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Step 3 of 3
Goals & race targets
The coach will weight the entire training block toward your specific goal — FTP, endurance, climbing, or race day performance.
🎯 Goals
wk
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Optional — boost accuracy
Import your ride data
Already training with a power meter or GPS? Connect your platform or upload a file and the coach will use your real power curve, TSS, and ride history to sharpen every prescription.
Workout importOPTIONAL
↑ Import recent workouts
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Drop FIT / GPX / TCX file
WORKS WITH ANY PLATFORM EXPORT
ANALYSING PHYSIOLOGICAL PROFILE
Your AI coach is building a science-based plan around your data