You know how to train.What should today be?

To raise FTP without losing the rides you enjoy, build moderate–hard days around repeatable controlled efforts.

Repeatable work near threshold plus enough easy riding matters more than one exceptional session.

For today’s 45–60 minute moderate–hard recommendation

• 10 min easy warmup
• Choose one main set:
• Rolling tempo: 3 × 8 min at RPE 7/10 with 4 min easy
• Climbing option: 2 × 12 min at RPE 7/10 with 5 min easy; stay smooth and seated at 85–95 rpm
• 5–10 min easy cooldown

Prepare for the five-city ride with steady endurance, short pack surges, and repeatable fueling.

With a strong Signal and a 45–60 minute moderate–hard recommendation, today can support quality work. Build long-ride duration gradually.

Key sessions for a group tour (2–3 each week as time allows)

• Long steady ride: begin at 60–75 min and add 10–20 min weekly until you approach the expected daily duration
• Surge practice: 6–10 × 30–60 sec hard (RPE 8–9/10) with 2–3 min easy, mid-ride
• Easy spin: 30–45 min at a very easy effort and relaxed cadence

Fueling and hydration: Practice 30–60 g carbohydrate per hour and drink regularly.