METHOD · CYCLING

How we train for cycling.

At Splits we structure recreational cycling for athletes riding two to four times per week. The anchor is FTP (Functional Threshold Power), the wattage you can sustain for an hour. From FTP we build three method families: polarized 80/20, sweet spot, and threshold, matched to your level and saddle time.

Context

At Splits we built the cycling block for athletes with limited time on the bike: two to four well-structured sessions a week move the needle.

The numeric anchor is FTP — the power you can sustain for an hour. Once we have FTP we map out zones from Z1 to Z7 and pick which zone each session lives in. Most of the riding time stays in zone 2, with targeted blocks in sweet spot or threshold depending on where you are in the season. We pair the bike work with two strength sessions a week, because without a stable lower body the FTP simply doesn't climb.

Methods

Three families inform the cycling plans we're publishing. We picked them for the evidence behind them and for how well they fit athletes with limited weekly hours on the bike.

  • Polarized 80/20

    Seiler describes this distribution as 80% of training time in zones 1–2 and 20% in zones 4–5. We use it as the base for consolidated beginners who want to grow FTP without burning out.

  • Sweet Spot Training

    Intervals at 88–94% FTP. We pick this when the calendar is tight: a 90-minute session pays off like a three-hour zone 2 ride.

  • Threshold and VO₂ max

    Intervals at zone 4 (95–105% FTP) and zone 5 (106–120% FTP). We apply this for intermediates with an established FTP chasing gran fondo or triathlon time goals.

How we derive the numbers

For the calculator's baseline times we anchor on FTP and on standard event distances — 20 km, 50 km, 100 km, and a gran fondo. Each level — new, beginner, intermediate — maps to a plausible sustainable power for that distance. The table below shows the resulting times. We chose them conservatively on purpose.

Baseline cycling times by level and distance
DistanceNewBeginnerIntermediate
20 km00:50:0000:50:0000:40:00
50 km01:40:0001:40:0001:20:00
100 km04:00:0004:00:0003:00:00
Gran Fondo06:00:0006:00:0004:30:00

Sources

We back every decision with accessible literature. The four sources below are our primary references for cycling; we revisit them whenever we need to sanity-check an FTP progression, a target zone, or a sweet-spot microcycle.

  • Andrew Coggan & Hunter Allen — Functional Threshold Power (FTP)Wikipedia / Training and Racing with a Power Meter
    link
  • Stephen Seiler (via Polarized.cc) — The 80/20 Rule for Cyclists: What Polarized Training Actually Meanspolarized.cc
    link
  • TrainerRoad Coaching Team — What Is Sweet Spot Training: Everything You Need to KnowTrainerRoad
    link
  • Roadman Cycling Coaching Team — Triathlon Cycling Training Plan — Build a Stronger Bike LegRoadman Cycling
    link

When it doesn't apply

These methods cover a recreational rider or an amateur triathlete with a stable FTP. There are moments when it pays off to step outside our frame; here's when.

  • They don't replace a coach who knows your bike history, back or knee injuries, and current weekly volume.
  • If you've never done an FTP test, the zone ranges are guidelines: we suggest a 20-minute test before applying serious sweet spot work.
  • For track cycling or events under 20 km the model falls short; performance there depends on anaerobic power we're not projecting yet.
  • Any low-back or knee pain that doesn't ease with rest needs medical evaluation before more training.
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