Getting started with your training plan
01 / Connect your TrainingPeaks
Your plan is delivered through TrainingPeaks. A free athlete account is all you need.
Use the button below to connect your existing account to me, or create a new one. Once connected, I can upload your plan for your chosen start date.
02 / Check your FTP
FTP is the figure used to set your power targets. Having a sensible starting number helps make sure the sessions are challenging where they should be, and comfortable where they should be.
Already have an FTP or recent riding data?
If you have a recent FTP that reflects your current fitness, you can use that. There’s no need to test again just for the sake of it.
You may also have a suitable effort in your recent rides - for example, a hard, sustained 20-minute effort during a climb, race or time trial. Taking 95% of the average power for those 20 minutes gives a starting estimate.
Use a continuous effort that was close to your best, rather than the average from a normal ride. If you have something similar but the duration isn’t quite right, send it over and I’ll help you choose a sensible figure.
If you need a fresh result, choose one of the options below. Check your plan first so you don’t add another test if one is already scheduled.
Option 1 / Zwift FTP Ramp Test
A useful option if you have a compatible smart trainer or smart bike, particularly if you’re less familiar with pacing a longer effort.
- Get set up: Start reasonably fresh, have a drink handy and use a fan. Pair your trainer as both the power source and controllable trainer where supported.
- Find the workout: Open Workouts in Zwift and select FTP Ramp Test. Zwift also offers Ramp Test Lite, aimed at newer or lighter riders - check the workout description before choosing.
- Follow the stages: Complete the warm-up, then follow the increasing power targets. With a compatible controllable trainer, ERG mode adjusts the resistance for you.
- Keep it smooth: Stay seated and maintain a comfortable, consistent cadence. It should feel easy initially, then become progressively harder. Continue until you can no longer maintain the required power.
- Finish and save: Follow the prompts to end the test and cool down. Zwift will provide an estimated FTP - use that result rather than applying the 20-minute calculation.
Option 2 / Outdoor 20-minute FTP test
You’ll need a power meter and a safe, familiar stretch of road or steady climb where you can ride uninterrupted. If traffic or junctions make that difficult, test indoors instead.
Warm up
Ride 20 minutes comfortably. Complete 3 × 30 seconds of fast, smooth pedalling, with one minute easy between efforts. Aim for a slightly quicker cadence than normal while keeping the resistance light. Stay relaxed and only pedal as quickly as you can without bouncing in the saddle.
Next, ride five minutes at tempo. This should feel purposeful but controlled, with smooth pedalling and enough left in the legs to comfortably increase the effort.
Follow this with 10 minutes easy before starting your 20-minute effort.
The 20-minute effort
Start a new lap and aim for the highest average power you can sustain for the full 20 minutes.
Keep the opening controlled, settle into a rhythm and gradually increase the effort if you have more to give. Avoid sprinting away and spending the rest hanging on.
Cool down and calculate
Finish with 10–15 minutes easy.
Take the average power from the complete 20-minute lap, including any coasting, and multiply it by 0.95.
Example: 240W × 0.95 = 228W estimated FTP.
This is a starting estimate. Send me the file if the effort was interrupted or the result seems unusual.
Entering your FTP into TrainingPeaks
In the TrainingPeaks app, go to Settings → Zones → Power, enter your cycling FTP and select Recalculate Zones.
Check that your riding app uses the same FTP, then re-sync your sessions.
Not training with power?
Or unsure which figure to use? Just get in touch and I’ll help you get started.
03 / Get your sessions onto your device
Follow your sessions indoors or outside using a compatible app or bike computer. Choose your setup below to get connected.
Before riding, read the session description in TrainingPeaks and check your FTP is correct. You only need to connect the apps and devices you actually use.
Garmin
- Connect your Garmin Connect account to TrainingPeaks using the guide below.
- Enable planned-workout syncing as well as completed-activity uploads.
- Sync your compatible Garmin device.
- Find the scheduled session in its training calendar or workouts menu.
For outdoor power targets, pair your power meter with the Garmin before starting.
Wahoo
- Open the app used by your computer: ELEMNT for older models, or Wahoo for ACE, BOLT 3 and ROAM 3.
- Find Linked Accounts, Connected Apps or Authorised Apps, then connect TrainingPeaks.
- Sync your computer and select the session from Planned Workouts.
Update your app and computer software first. Depending on your account and model, you may only see today’s workout rather than the whole week.
Hammerhead Karoo
- Sign in to your Hammerhead Dashboard.
- Open Accounts, find TrainingPeaks and select Connect.
- Sign in to TrainingPeaks and approve the connection.
- Connect your Karoo to the internet and sync, then select your scheduled session from its workout list.
Pair your power meter before riding so you can follow the power targets.
Zwift
- Sign in to Zwift on the web and open Connections.
- Connect TrainingPeaks and approve access.
- Open Zwift and find your scheduled session in the Workouts area under TrainingPeaks.
- Pair your trainer or smart bike and start the workout.
Check your FTP in Zwift matches TrainingPeaks. With compatible equipment, ERG mode can adjust the resistance to match the session’s power targets.
TrainingPeaks Virtual
TrainingPeaks Virtual is a separate indoor riding app, included with TrainingPeaks Premium.
- Download the Virtual app.
- Sign in with your existing TrainingPeaks athlete account.
- Pair your compatible trainer or smart bike.
- Select your scheduled structured workout and start riding.
Your workouts, FTP and training zones sync automatically. A compatible controllable trainer can adjust resistance using ERG mode.
Virtual is optional — a free TrainingPeaks account is enough to receive your plan and follow it through other compatible devices.
Wattbike
Your setup depends on your Wattbike model and the app you use. Uploading completed rides to TrainingPeaks is separate from getting planned sessions onto your screen.
If you use Wattbike Hub+, you can import sessions manually:
- Export the workout from TrainingPeaks as an .erg or .mrc file.
- In Hub+, open Workout Builder → Add → Import a File.
- Select the file and save it.
- Open the session from My Workouts.
A compatible riding app or bike computer may be another option. Send me your Wattbike model and current setup if you’d like help choosing.
ROUVY
- Sign in to ROUVY on the web.
- Open Connected apps and devices → Connected Apps.
- Find TrainingPeaks, select Connect and approve access.
- In the ROUVY app, open Workouts → TrainingPeaks workouts.
Select your session, pair your compatible trainer and ride. If a new session hasn’t appeared, use Sync to refresh the list.
If ROUVY asks you to synchronise your FTP with TrainingPeaks, confirm it so your power targets match.
Using something else or having trouble?
Just give me a shout! Send me your device or app name, the session date and a screenshot of what you’re seeing, and I’ll help you get sorted.
Ready to ride?
Read the session description before starting - you’ll find guidance on pacing, technique and how the effort should feel.
Easy riding should feel comfortable. If the targets consistently seem too hard or too easy, let me know.
