New to self structured training

Training
1

Hello, I’m new to intervals.icu, I mean really trying to use it rather than looking at the graphs. This year is my 4th serious season of training. I’ve been riding since I’m 18 (I’m 29), but with various intensities.

Last year I had a coach to help me achieve my goals which was Paris-Roubaix Challenge (DNF before the race for health issues) and Liège-Bastogne-Liège - 6 hours objective, done 6h15. I am quite happy with this season and I overall liked the structured plan. It was my first year trying it. But honestly with hindsight I’m not sure about the interest of the coaching - I specify that it was only online coaching. So this season I give it a try to coach myself. My obective of this year is GF Mont Ventoux - I’m French btw so I can do some nice events near my location - the course is 130km with 3600d+ and of course Mont Ventoux at the end. My last FTP result from last season was 224w for 20min (3,45w/kg for 63kg) which is 213 FTP. This season, I started my training plan in january and I already had eFTP at 214w with 5min at 264w outdoor. Since may 2025 I had some inconsistences with training due to health issue but I still had a good amount of km (for me).

I’m planning to make a new FTP test on march, but I’m questionning which test should I do. Since today I was using the 20min zwift test, which is really hard and hard to pace. So I’m wondering if I should try the ramp test this season (never done it).

For my season I asked chatgpt, of course, and tried to create a training plan for the course. The course is in early June, so in 5 month. The training plan is based with a lot of zone 2 training, sweet spot training (once a week) and tempo effort in between zone 2 effort. I also have FTP training in april. Btw I’m going to Tenerife for a week in early may and I plan to ride there before the race. It should help me a lot with climbing pace - I lived in north of France which is the flatest place in the country.

  • SS training in tuesday
  • zone 2 + tempo training in thursday
  • zone 2 longer ride outdoor in saturday

The aim is 5 to 6 hours training until June (I hardly can do more than this with my day2day life).

What do you think of the training plan ? I wonder if I should had VO2 or high intensity intervals in between these ? What FTP test should I do - still doing the 20 min test - or trying ramp test ?

Thanks !

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The events you’re interested in are long duration events. FTP (and VO2max) is not the best way to approach those. Sustained efforts are what you will need most. Specificity is the driving factor.
The training plan reflects that with SweetSpot and tempo training. Progress TIZ for those. When you feel like they become to easy when doing 2 * 40min, then raise the power target. You mentioned that april will have FTP training. Do that just below FTP or do over-unders. This kind of training will be most impactful on your target events.
As FTP test, the most important is to choose one and stick to it. That’s how you can follow up on progression. Who cares if your FTP is 10 W more or less with another type of test, that isn’t changing your performance.

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