Frederik Van Lierde's 12-week Plan

Target Rider: This plan is suitable for beginning and intermediate riders. This plan is a great way to add some structured workouts to your current outdoor riding. The plan consists of one day per week of trainer work, with a mix of workout types to work on all of your body's various energy systems and help make you a better all-around rider. These workouts were developed by Ironman World Champion Frederik Van Lierde for athletes he coaches. Overall results will vary based on how much riding you are doing in addition to this plan, it is intended as a supplement to outdoor riding or other cardiovascular training. The workout day will be Day 1, so set up Day 1 of the plan on a day that you will be able to complete these trainer workouts. This plan also includes three Functional Threshold Power (FTP) tests, both to determine the intensity of the workouts during the plan and to measure your progress at the end. More specific information for this training plan can be found in the Kinetic Fit app.

Plan Goal: To break up the training routine and offer weekly workouts designed by Frederik Van Lierde.

Duration: 12 weeks

Training Volume: Low

Experience Level:

  • Cat 3/Intermediate
  • Cat 4/5/Beginner

Total Plan Hours: 84 hours, 40 minutes


Getting Started

  1. Download the Kinetic Fit app for iOS or Android
  2. Create an account
  3. On the home screen, select "Start a Training Plan"
  4. Find the plan, select it and pick a start date. We recommend starting training plans on Mondays.
  5. This training plan requires a Smart subscription ($5/month for yearly)


Additional Resources

Triathlon PlansDavid Simpson