Whether your goal is to improve your cycling fitness（i.e., increase your FTP） 、or prepare for a specific race 、or want to lose weight and fat quickly we provide professional training plans to help you achieve your goals!
You can also join our LINE community (Cycling Training Experience Exchange Zone) for free ， There, everyone can chat about anything related to cycling, whether it is general sports issues or more advanced issues. It has been operating for many years and I have helped solve many problems of cycling friends. I believe that your initial problems can be solved quickly in the community.
Suitable for: Cyclists of all experience levels.
| Purposes： |
「Want to increase FTP」、 「FTP Plateau」、 「Prepare for specific event」、 「Want to lose weight and fat quickly」。 |
| Estimated completion time： |
To raise your FTP, you need to cultivate yourself over the long term. You will feel a small step forward every 8 weeks or so.。
The duration of FTP is determined by individual circumstances. The shortest time is two months, and the longest time is about 4-5 months.。 Preparation for a specific competition depends on how much time is left. If there is only one month left, you can only do some "cramming before the exam, which is not without some effort."。 If there is barely enough time left, you can "use one or two months to lay a solid foundation" and then "do special pre-exam training for the competition in the last month." If there is enough time left, then... "develop basic skills solidly", then "make a full sprint before the exam", and finally "get enough rest before the exam". As you progress through the different stages of the course, you'll see visible changes in your body fat and body shape. P.S. There will be a stage of improvement every 8 weeks. |
| Analyze your past training history： |
Based on this analysis, we can understand the root cause of the physical fitness plateau. It could be due to the training methods for cardiopulmonary function, or it could be that the training methods for the metabolic system need adjustment.。
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| Design customized courses： | Regarding the issue mentioned in the previous point, adhering to the most scientific design principles, this step involves designing customized training courses to achieve maximum progress in the shortest amount of time. After all, everyone is very busy these days, so it's important to minimize the time spent on the course to avoid disrupting daily routines.。 |
| Analyzing students' exercise data after taking customized courses： |
The customized courses designed in the previous section will generate exercise-related data that can be analyzed after students complete their training. Based on this data analysis, the customized courses will be continuously adjusted to best suit the students' needs.。
For example, after a month of training, analyzing the data reveals that while the customized program led to a significant improvement in the student's physical fitness that month, to achieve sustained progress in the following months, and so on, it might be necessary to incorporate weight training or rotational exercises into the training plan. This is what we call long-term adjustment of training strategies.。 |
| Regular physical fitness tests are conducted to confirm the results.： | Fitness tests might involve FTP (Functional Fitness Test) or indoor cycling simulations (e.g., using a smart training platform to simulate a well-known route). This confirms the actual improvement in fitness during training. This method is similar to playing video games, where the continuous, data-driven self-improvement provides a sense of accomplishment, which fosters sustained enjoyment of exercise and the commitment to long-term commitment. After all, no matter how effective or customized the program, it still requires a relatively long period to see fitness improvement. It's unlikely that a customized program will suddenly make you incredibly fit after just one or two weeks.。 |
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