Cycling Training Plan Builder

Every cyclist is unique and we believe it should be easy to get a custom training plan built specifically for you and your goals. We've solved this challenge with our Specialized Plan Builder.

Our unique training plan builder ensures that your workouts are optimized for you, your schedule, and your goals. It makes certain that your plan flows properly by increasing your workload and intensity appropriately over time and it builds in proper recovery and tapers so you achieve your goals and crush your events.

As a company, we always try to be as transparent as possible so we want to share how our Specialized Plan Builder works. But before we dig deeper, it is important to have a common understanding of some key concepts.

• Rules and Guidelines - All plans are driven by a set of complex rules that are informed by the latest in cycling training science and industry leaders and are reviewed with a USA Cycling certified coach. The plan builder uses the most current advancements in cycling training which ensures it selects workouts optimized for your specific training goals.
• Workout Focus - All workouts have one primary focus: recovery, endurance, tempo, threshold, or VO2 max. Simply put, this is the style of the workout.
• Workout Intensity - This is the value used to describe the difficulty of a ride as it relates to your fitness. It is based on the same formula as the commonly used Intensity Factor®.
• Workload Stress - This is a way to measure the training load of a workout. It factors in the intensity and duration of the workout and is based on the same formula as the commonly used Training Stress Score®.

How It Works

Now that we have a common vocabulary, it will be easier to walk through how the Specialized Plan Builder works.

Establish Your Goals and Objectives

1. Enter Your Events - We start by capturing a list of all your upcoming cycling events (if any). This is critical as it influences your goals and helps establish the flow of your plan.
2. Choose Your Primary Goal - Choose a goal that fits best. It will help narrow down the style of plan and the primary objectives that are available for you.
3. Choose Your Primary Objective - Your objective drives the necessary workload stress and workout focus distribution. This ensures that your plan targets the proper energy system at the right time for your goals and objectives.
4. Establish Your Availability - Choose your weekly load, ride days, and extended ride day. Choosing fewer days typically means that your rides will be longer but you will have more days to recover.

Training Plan Assembly

This is where the fun begins. Reddiyo will build a plan specific to your needs. Behind the scenes we will:

• Establish Training Phases - Given the length of your plan, the events that you have, and your primary objective, we will identify the phases of your plan. Normally these are build, base, and taper. For each phase, the duration, weighting of the workout focus, workload stress, and intensity will differ.
• Identify Workouts - The plan builder will search our extensive database of curated workouts and select appropriate workouts for each phase. Every selection is driven by your goals and objectives.
• Schedule Workouts - We will schedule all your workouts based on your available days, your scheduled events, and recovery week frequency. Scheduling isn’t as simple as just grabbing a workout, we follow very clearly defined rules to ensure the right workout for the training need is scheduled at the appropriate time.
• Ramp Up Intensity - It is important to progress workout intensity with care. During key phases (e.g. build phase), the plan will steadily increase the intensity of your workouts. This will ensure that you are building at the right pace and challenging yourself appropriately.
• Insert Extended Ride Days - Many objectives will have extended ride days that focus on building your endurance with more time in the saddle. The plan builder will insert special endurance workouts for those days.
• Schedule Recovery - Recovering properly is as important as actually riding. The amount of recovery needed is defined by your expected load, goals and objectives, and events. Based on this information Reddiyo will incorporate recovery weeks directly into your plan schedule.
• Build in Taper - Peaking for your events is important and our plan builder will ensure that you are on top form for each of your events. Based on your event (and it’s priority) we will properly focus your workouts to leave you feeling primed and ready for your event.

Perform Your Workouts

At this point, your plan is optimized for you. The next step is to start riding! As you move through your plan, we will monitor your progress and ensure that you are getting the most from your training. We will use Reddiyo's Automated Training Analysis to make suggestions and course-correct as needed. Learn more about how it works.