🚴 Cycling

Train by the numbers.
Peak on race day.

FTP-based power zones, structured rides, and a periodized plan that builds your fitness to peak exactly when it matters.

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What TrainQ does for Cycling

Pro-level structure.
No coach required.

Power Zone Training

TrainQ calculates your FTP and builds your 7 power zones automatically. Every ride targets the exact zone your fitness needs that day.

FTP Testing Protocols

Built-in ramp test and 20-minute FTP protocols. Test, set your zones, and get straight into training — without the spreadsheet.

Event Peaking

Give TrainQ your event date and it builds a periodized plan — base, build, and peak phases — so you arrive at the start line in the best shape of your life.

Training Plans

Built around your event.
Driven by your power.

All plans use FTP-based zones and adapt to your schedule and recovery.

🌿

Base Building

Build your aerobic foundation with Z2 riding. Long rides, moderate volume, high consistency. 8–12 weeks.

⚙️

Build Phase

Add threshold and sweet spot work on top of your aerobic base. Raise your FTP and improve sustained power. 8–10 weeks.

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Event Peak

Sharpen up for your target event. Race-specific intervals, taper week, and a race-day plan. 6–8 weeks.

🏔️

Gran Fondo

Long-distance event prep. Big volume weeks, climbing simulation, and endurance-specific fueling guidance. 12–20 weeks.

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Criterium / Circuit Race

Short, punchy efforts. VO2max intervals, sprint repeats, and race-simulation rides. 8–10 weeks.

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Beginner Foundation

New to structured training? Start here. Learn pacing, build base fitness, and get comfortable on the bike. 8 weeks.

📊 Structured Rides

Every ride is
a workout, not a ride.

Forget just spinning for two hours. TrainQ's structured rides have specific intervals, power targets, and recovery segments — so every hour you spend on the bike actually makes you faster.

✓Sweet spot intervals for maximum aerobic efficiency
✓VO2max blocks to raise your ceiling
✓Z2 endurance rides for base and fat adaptation
✓Sprint and neuromuscular power sessions

🏠 Indoor & Outdoor

Smart trainer or
open road. Both work.

TrainQ works with your Garmin head unit or smart trainer setup. Indoor rides pull power directly from your trainer. Outdoor rides use GPS and power meter data. Either way, the data feeds the plan.