Indoor cycling training plans
BUILT AROUND
YOUR WEEK.
Trbo builds periodised indoor cycling plans from your goal, available days, weekly training time and riding history. It selects sessions from the workout library and shows the reasoning behind proposed changes.
A TRAINING PLAN
YOU CAN READ.
Periodised training means organising your riding into phases with a changing emphasis. Progression and recovery are part of the structure, rather than a list of unrelated workouts.
Weekly load increases are capped. Each session is considered in the context of the week around it. You remain in control of what you ride and which proposed changes you accept.
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YOUR GOAL.
YOUR WEEK.
- Goal and event
- Your goal and, where applicable, event details inform the training emphasis and the plan’s horizon.
- Days and time
- Your available riding days and weekly training time shape when sessions are scheduled and how much riding fits.
- Riding and feedback
- Completed sessions and effort feedback inform progression and subsequent recommendations.
Trbo uses defined training rules, not a machine-learning system. The recommendations come with reasons you can read.
YOUR RIDING INFORMS
WHAT COMES NEXT.
In this example, recent riding prompts a session swap in week two and a longer workout in week three. Rising Tide changes from 44 to 66 minutes. The rider sees the proposed changes and their reasons, then chooses Apply or No thanks.
An illustration of an event-focused season. Your plan’s structure and training load are tailored to your goal and available time.
- Base
Build a foundation with mostly steady riding.
- Build
Introduce more work specific to your goal.
- Peak
Sharpen the efforts your event asks for.
- Taper
Reduce volume as your event approaches.
REAL LIFE
GETS A SAY.
A week does not always go to plan.
Use the weekly check-in to report how training went. Missed sessions and effort feedback can prompt recommendations based on your actual riding. Review the reason before applying a proposal.
Your event gives the plan a horizon.
Event type and age inform taper length: the period of reduced training before an event. The phase illustration above shows an event-focused example, not a fixed template for every goal.
Outside rides are your choice.
Request a recent outdoor ride summary from Strava and add your perceived effort. Trbo stores the ride’s name, date, duration and your effort rating, not its route or heart-rate history. This is not an automatic background sync.
BEFORE YOUR
FIRST PLAN.
What happens when I miss training?
Use the weekly check-in to tell Trbo how the week went. Missed training can prompt a return-to-training recommendation based on the riding you actually completed. Review the reason and choose whether to apply the proposal; you do not have to make up every missed session.
What if I do not know my FTP?
You can start with a clearly labelled estimate. If you build a plan from an estimated FTP, Trbo schedules an early ramp test. Ramp and 20-minute tests are also available in the library. FTP means functional threshold power: the reference power used to set your training zones.
Do proposed plan changes happen automatically?
No. Suggested adjustments are shown for you to review, with a reason and a choice to apply or decline. Ride history and feedback inform the recommendations; they do not silently accept a proposal on your behalf.
Do I have to follow a plan?
No. Choose a workout from the library, build your own, or queue sessions together. The planner is there when you want a longer-term structure.
Make room for the ride.
YOUR NEXT CHAPTER
STARTS INDOORS.
Applications reviewed by hand.
No card needed to apply.