AI Training Plans for Cycling

Zone training, FTP building and watts per kilo — AI-programmed.

An AI training plan for cycling from WoDSmith is a power-based program that develops zone training, FTP building and your watts-per-kilo ratio in a structured way. The AI plans from Zone-2 base sessions to VO2max intervals, integrates FTP tests and distributes training across indoor trainer and outdoor rides. Hill, sprint and time-trial training are weighted to your goal, and periodization targets stage races or gran fondos. Volume and intensity follow from your level, your equipment and your target date — from recreational rider to competitor, the result is a transparently structured plan.

How WoDSmith programs it

WoDSmith builds cycling training on power-oriented periodization: a base phase develops aerobic efficiency through extensive Zone-2 work, an FTP block lifts threshold power via structured intervals, and a race peak sharpens VO2max as well as sprint or time-trial ability. Regular FTP tests provide the reference against which all training zones are recalibrated.

The AI adapts interval lengths, zones and the indoor-to-outdoor ratio to your profile and goals and responds to feedback: under high fatigue the system shifts hard intervals and adds recovery rides. A typical week holds two intense sessions — say threshold and VO2max intervals — one long base ride on the weekend, one to two easy Zone-2 rides and, depending on the goal, a hill or time-trial workout, plus a rest day.

A typical week

• Monday — Recovery: easy Zone-1 ride or rest day with mobility
• Tuesday — Threshold intervals: 4×8 min just below FTP on the indoor trainer
• Wednesday — Base ride in Zone 2, steady cadence
• Thursday — VO2max intervals: 6×3 min hard with full recovery between
• Saturday — Long outdoor ride with built-in hill repeats

Who it's for

For recreational riders building base fitness in a structured way through to competitors in an FTP block or race peak for gran fondos and stage races. Less fitting if you have no access to a bike, indoor trainer or outdoor routes. Available on web and as an iOS app, with a 7-day free trial and no subscription needed to start.

Start your Cycling journey

7 days free — no subscription needed to start.