Train by the numbers.
Peak on race day.
Power zone training and structured periodization for cyclists who take performance seriously.
Power Zone Training
Train in the right zone every session. TrainQ calculates your zones from FTP and keeps them current.
FTP Testing Protocols
Ramp test or 20-minute protocol — whichever you prefer. FTP updates automatically feed your zones.
Event Peaking
Structured taper in the final weeks before your event so you arrive fresh and sharp.
Build toward your goal.
🌿 Base Building
Build aerobic capacity with high-volume Z2 riding before entering structured intensity blocks.
⚙️ Build Phase
Sweet spot and threshold work to raise FTP and push your ceiling higher.
🏆 Event Peak
Race-specific preparation with structured taper for your event or gran fondo.
🏔️ Gran Fondo
Long endurance preparation with climbing-specific blocks for multi-hour events.
⚡ Criterium / Circuit
High-intensity intervals and sprint power for short, punchy racing.
🌱 Beginner Foundation
Start structured cycling training with manageable volume and clear progression.
Every interval counts.
TrainQ plans sessions across the full training spectrum — from long aerobic rides to intense VO2max efforts — building a complete cyclist.
- ✓Sweet spot intervals to raise FTP efficiently
- ✓VO2max blocks to expand aerobic ceiling
- ✓Z2 endurance rides to build the base
- ✓Sprint power sessions for race-day pop
Train wherever you ride.
Whether you're on a smart trainer or out on the road, TrainQ syncs your data and keeps your training on track.
- ✓Garmin sync — every ride imported automatically
- ✓Apple Health integration out of the box
- ✓Power targets auto-adjust as your FTP changes
