Intro to Power Training 2

Target Rider: This plan is best for the beginner/novice athlete that can put in 50 - 60 minutes of training 3 days a week and is new to power training. Workout days each week are numbered 1 - 7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan is 3 days a week, with Days 1,3,and 5 being your workouts. Day 5's workout can be switched and done on Day 6 if you prefer that setup. Each week gets a bit tougher with slightly longer workouts and tougher intervals. This plan will help you understand the basics of power training by teaching you how to execute workouts correctly, better understand how power works, and will help you gain fitness in a short 4 week program. At the end of this plan, you will have your first 20-minute Functional Threshold Power (FTP) test.

Plan Goals: The main goal of this plan is to build your fitness and confidence to where you can complete an entire 20-minute Functional Threshold Power (FTP) Test at the end of the training plan. In addition to that, the plan will continue to teach you how to use the power metric in training.

Duration: 4 weeks

Training Volume: Low

Experience Level: 

  • Cat 4/5–Beginner

Total Plan Hours: 10 hours, 20 minutes with warm-up time included


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

Fitness PlansDavid Simpson