An open training log · 98 → 86.75 kg · 228 W and climbing
A real training plan, published as it is ridden. Built around FTP and power zones,
fitted around rotating shift work. Climbing watts, one week at a time.
FTP
228 W
Weight
86.75 kg
W/kg
2.63
To 77 kg
9.8 kg
The goal: lose weight, build fitness, and ride 100 km without it hurting. Indoor trainer
only, 4–5 sessions a week, fitted around rotating shift work. Every session below is the real file that
goes into the trainer — watts shown at the starting FTP of 228 W and recalculated after each ramp test.
Plan length
16 wk
Sep – Dec 2026
Total riding
102 h
91 sessions · 4670 TSS
Ramp tests
4
every 4–6 weeks
Longest ride
2:45
≈ 74 km, 20 Dec
Done so far
4/5
80% of sessions due · 0 skipped · avg rating 2.2/5
Power zones at 228 W
Z1 Recovery
up to 125 W
0–55% FTP
Z2 Endurance
128–171 W
56–75% FTP
Z3 Tempo
173–205 W
76–90% FTP
Z4 Threshold
207–239 W
91–105% FTP
Z5 VO₂max
242–274 W
106–120% FTP
Owner mode
Week by week
Every session gets rated 1–5 afterwards — 1 very easy, 3 just
right, 5 too hard. Two "too hard" ratings in a row and the plan drops the work intervals by 3% on its own.
Sessions already ridden carry their rating; days still ahead don't.
Opening week
16 Sep – 20 SepNight shifts3 h 40 · ~143 TSS
Ramp test to set FTP, then easy endurance only. A run of night shifts, so no intensity at all.
Wed16 Sep
done · 5/5 too hard
Day off · no time limit
Ramp test
37 min · Ramp test · 31 TSS
0′37′
15′ warm-up 130 W → 1 min steps from 100 W, +20 W, to failure → 10′ cool-down
Result: 228 W (last step 320 W). Same protocol as before, so the previous 227 W was not an underestimate.
Thu17 Sep
done · 2/5 easy
Night shift 21:30–06:00 · first of the run · day free until 21:00
Post-test spin
43 min · Endurance · 25 TSS
0′43′
8′ warm-up 125 W → 30′ steady 139 W → 5′ cool-down
Day off until 21:00. Easy in the morning, 1–2 h nap in the afternoon before the night shift.
Fri18 Sep
done · 1/5 very easy
Night shift 21:30–06:00 · ride around 16:00
Endurance
50 min · Endurance · 32 TSS
0′50′
8′ warm-up 130 W → 37′ steady 146 W → 5′ cool-down
After a slept-through day, before leaving for work. Night shift 2.
Sat19 Sep
done · 1/5 very easy
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
40 min · Endurance · 23 TSS
0′40′
8′ warm-up 125 W → 27′ steady 139 W → 5′ cool-down
Night shift 3. Only if daytime sleep worked out (at least 5 h) — otherwise skip it.
Sun20 Sep
today
Night shift 21:30–06:00 · ride around 16:00
Endurance
50 min · Endurance · 32 TSS
0′50′
8′ warm-up 130 W → 37′ steady 146 W → 5′ cool-down
Night shift 4, the last one — the fifth was cancelled, so Monday is free.
New YorkSpinfinity20.1 km · 155 m ↑ · ~50 minbadge +386 XP
Back from night shifts
21 Sep – 27 Sep6 h 56 · ~302 TSS
The night shifts end on Monday morning, so Monday is for sleep. From Tuesday the afternoon shift frees up six mornings in a row: easy on Tuesday, the first sweet spot on Thursday, tempo on Saturday, the long ride on Sunday.
Mon21 Sep
Day off · no time limit
Rest day
Home from the last night shift at 6:30 — today is for sleep only.
Tue22 Sep
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Return ride
50 min · Endurance · 29 TSS
0′50′
10′ warm-up 125 W → 35′ steady 141 W → 5′ cool-down
8:00, before the afternoon shift. First day after nights — very easy, cadence 90+. If sleep hasn't recovered, skip it without guilt.
WatopiaFlat Out Fast22.3 km · 46 m ↑ · ~50 minbadge +428 XP
Wed23 Sep
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Endurance
65 min · Endurance · 42 TSS
0′65′
10′ warm-up 125 W → 50′ steady 148 W → 5′ cool-down
Morning. Steady — the body is still switching back to a daytime rhythm.
LondonGreater London 824.4 km · 276 m ↑ · ~65 minbadge +476 XP
Thu24 Sep
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Sweet spot 3 × 10
70 min · Tempo · 57 TSS
0′70′
15′ warm-up 128 W → 5′ steady 141 W → 3× (10′ @ 196 W → 5′ @ 125 W) → 10′ cool-down
Morning, on fresh legs — 86% FTP, the first work under threshold. Even, cadence 88–95.
LondonGreatest London Flat31.1 km · 164 m ↑ · ~70 minbadge +472 XP
Fri25 Sep
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Endurance
55 min · Endurance · 35 TSS
0′55′
10′ warm-up 125 W → 40′ steady 148 W → 5′ cool-down
Morning, easy — tempo tomorrow.
LondonLondon 820.9 km · 219 m ↑ · ~55 minbadge +406 XP
Sat26 Sep
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Tempo 2 × 15
56 min · Tempo · 48 TSS
0′56′
12′ warm-up 128 W → 0′ steady 146 W → 2× (15′ @ 192 W → 6′ @ 125 W) → 8′ cool-down
Morning, before the afternoon shift. 84% FTP — gentler than sweet spot, but longer intervals.
New YorkLaGuardia After Party20.8 km · 326 m ↑ · ~56 minbadge +416 XP
Sun27 Sep
Day off · no time limit
Long ride 2 h + tempo
120 min · Endurance · 91 TSS
0′120′
10′ warm-up 125 W → 90′ steady 153 W → 1× (15′ @ 182 W → 5′ @ 125 W) → 5′ cool-down
Day off — ride whenever. Last 15 min at 80%: work on tired legs. Electrolytes.
WatopiaItza Party46.2 km · 505 m ↑ · ~117 minbadge +914 XP
Block 1 · week 1
28 Sep – 4 OctKey week7 h 37 · ~345 TSS
Four early shifts, so the weekday rides are short evening sessions. The quality goes where there is energy for it: Tuesday evening and Friday, which is a day off. Long ride on Saturday, first night shift on Sunday.
Mon28 Sep
Early shift 05:30–14:00 · ride 17:00–19:00
Endurance
65 min · Endurance · 43 TSS
0′65′
10′ warm-up 125 W → 50′ steady 150 W → 5′ cool-down
Evening, after an early shift. Eat after work, on the bike around 17:00.
RichmondCobbled Crown24.3 km · 288 m ↑ · ~65 minbadge +480 XP
Tue29 Sep
Early shift 05:30–14:00 · ride 17:00–19:00
Sweet spot 3 × 10
65 min · Tempo · 57 TSS
0′65′
12′ warm-up 128 W → 5′ steady 148 W → 3× (10′ @ 201 W → 5′ @ 125 W) → 8′ cool-down
Evening, 88% FTP. Short and to the point — this is the main FTP builder. If Body Battery is under 65, the plan moves it to Friday by itself.
WatopiaThe Magnificent 829.1 km · 156 m ↑ · ~65 minbadge +578 XP
Wed30 Sep
Early shift 05:30–14:00 · ride 17:00–19:00
Rest day
Early shift — legs rest today.
Thu1 Oct
Early shift 05:30–14:00 · ride 17:00–19:00
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Evening, easy. Tomorrow is a day off with a hard session.
WatopiaTriple Twist24.3 km · 180 m ↑ · ~60 minbadge +396 XP
Fri2 Oct
Day off · no time limit
Threshold 3 × 8
67 min · Threshold · 59 TSS
0′67′
15′ warm-up 128 W → 10′ steady 148 W → 3× (8′ @ 217 W → 4′ @ 125 W) → 10′ cool-down
Day off — sleep in and ride before noon. 95% FTP; the last 2 min should hurt, without the cadence falling apart.
InnsbruckLutscher24.6 km · 402 m ↑ · ~67 minbadge +274 XP
Sat3 Oct
Day off · no time limit
Long ride 2 h 15
135 min · Endurance · 105 TSS
0′135′
10′ warm-up 125 W → 95′ steady 153 W → 2× (10′ @ 194 W → 5′ @ 132 W) → 5′ cool-down
Day off. 2 × 10 min at 85% near the end. Electrolytes, a drink every 20 min.
WatopiaDust In the Wind52.4 km · 582 m ↑ · ~132 minbadge +1042 XP
Sun4 Oct
Night shift 21:30–06:00 · first of the run · day free until 21:00
Endurance
65 min · Endurance · 42 TSS
0′65′
10′ warm-up 125 W → 50′ steady 148 W → 5′ cool-down
First night shift doesn't start until 21:30 — the whole day is free. Ride in the morning or at midday, then a 1–2 h nap.
New YorkKnickerbocker22.5 km · 364 m ↑ · ~65 minbadge +450 XP
Block 1 · week 2
5 Oct – 11 OctNight shifts6 h 30 · ~279 TSS
Easy endurance only during the nights, around 16:00, and only after a slept-through day. Thursday after the last night is off. Afternoon shifts from Friday mean three free mornings: openers, sweet spot 2 × 20, long ride.
Mon5 Oct
Night shift 21:30–06:00 · ride around 16:00
Endurance
55 min · Endurance · 34 TSS
0′55′
10′ warm-up 125 W → 40′ steady 146 W → 5′ cool-down
Night shift 2. Around 16:00, after a slept-through day.
FranceHell of the North20.1 km · 241 m ↑ · ~55 minbadge +396 XP
Tue6 Oct
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
45 min · Endurance · 26 TSS
0′45′
10′ warm-up 125 W → 30′ steady 141 W → 5′ cool-down
Night shift 3. Under 5 h of daytime sleep — skip it; the plan cancels it automatically.
Makuri IslandsNeon After Party17.3 km · 141 m ↑ · ~44 minbadge +323 XP
Wed7 Oct
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
45 min · Endurance · 26 TSS
0′45′
10′ warm-up 125 W → 30′ steady 141 W → 5′ cool-down
Night shift 4, the last one. Only after a slept-through day.
LondonLondon Loop15.5 km · 231 m ↑ · ~45 minbadge +298 XP
Thu8 Oct
Day off · no time limit
Rest day
Home at 6:30 — sleep.
Fri9 Oct
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Openers with surges
58 min · Endurance · 42 TSS
0′58′
10′ warm-up 125 W → 30′ steady 150 W → 5× (1′ @ 239 W → 2′ @ 132 W) → 5′ cool-down
Morning, before the afternoon shift. 5 × 1 min brisk (105%) with easy spinning between — wake the legs up after nights.
FranceR.G.V.24.9 km · 133 m ↑ · ~58 minbadge +480 XP
Sat10 Oct
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Sweet spot 2 × 20
77 min · Tempo · 73 TSS
0′77′
15′ warm-up 128 W → 8′ steady 148 W → 2× (20′ @ 203 W → 6′ @ 125 W) → 8′ cool-down
Morning. 88–90% FTP, even from the first minute; if the second interval falls apart, cut it to 15 min.
WatopiaRadio Rendezvous23.5 km · 728 m ↑ · ~77 minbadge +408 XP
Sun11 Oct
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Long ride 1 h 50
110 min · Endurance · 78 TSS
0′110′
10′ warm-up 125 W → 95′ steady 153 W → 5′ cool-down
Morning, before the afternoon shift — start at 8:00 to leave time to eat. All in Z2. Electrolytes.
InnsbruckInnsbruck KOM After Party37.1 km · 656 m ↑ · ~107 minbadge +738 XP
Block 1 · week 3
12 Oct – 18 OctKey week7 h 26 · ~357 TSS
The strongest week of the block. Tuesday off → threshold 3 × 10. Short evenings midweek. Saturday morning → VO₂max, Sunday off → long ride with tempo. About 90 minutes above 85% FTP.
Mon12 Oct
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Morning, before the afternoon shift. Easy after yesterday's long ride.
WatopiaPower Punches23.7 km · 205 m ↑ · ~60 minbadge +470 XP
Tue13 Oct
Day off · no time limit
Threshold 3 × 10
75 min · Threshold · 70 TSS
0′75′
15′ warm-up 128 W → 10′ steady 148 W → 3× (10′ @ 219 W → 5′ @ 125 W) → 10′ cool-down
Day off — the key session of the week. 96% FTP, cadence 88–95.
ParisDouble Espresso33.5 km · 198 m ↑ · ~75 minbadge +608 XP
Wed14 Oct
Early shift 05:30–14:00 · ride 17:00–19:00
Sweet spot 2 × 12
49 min · Tempo · 43 TSS
0′49′
12′ warm-up 128 W → 0′ steady 148 W → 2× (12′ @ 201 W → 5′ @ 125 W) → 8′ cool-down
Evening, after an early shift. 88% FTP — short but real. If readiness is low, the plan moves it to Friday.
WatopiaJurassic Coast19.7 km · 212 m ↑ · ~48 minbadge +390 XP
Thu15 Oct
Early shift 05:30–14:00 · ride 17:00–19:00
Rest day
Early shift — recovery day.
Fri16 Oct
Early shift 05:30–14:00 · ride 17:00–19:00
Endurance
50 min · Endurance · 30 TSS
0′50′
10′ warm-up 125 W → 35′ steady 144 W → 5′ cool-down
Evening, easy. VO₂max tomorrow morning.
Makuri IslandsMech Isle Mayhem20.4 km · 116 m ↑ · ~49 minbadge +368 XP
Sat17 Oct
Afternoon shift 13:30–22:00 · ride 08:00–10:30
VO₂max 4 × 3
52 min · VO₂max · 46 TSS
0′52′
15′ warm-up 128 W → 8′ steady 148 W → 4× (3′ @ 251 W → 3′ @ 125 W) → 8′ cool-down
Morning, before the afternoon shift. 110% FTP, recoveries as long as the efforts. On a ketogenic diet the top end can be short — if the last interval drops more than 10%, stop and ride Z2.
WatopiaDowntown Eruption19.9 km · 275 m ↑ · ~52 minbadge +388 XP
Sun18 Oct
Day off · no time limit
Long ride 2 h 30
160 min · Endurance · 129 TSS
0′160′
10′ warm-up 125 W → 110′ steady 153 W → 2× (15′ @ 194 W → 5′ @ 132 W) → 5′ cool-down
Day off. Z2, with 2 × 15 min at 85% in the second hour. Electrolytes.
WatopiaPower to the Tower44.7 km · 1494 m ↑ · ~157 minbadge +876 XP
Recovery + night shifts
19 Oct – 25 OctRecovery4 h 10 · ~159 TSS
Recovery week lined up with the night shifts. Easy — the adaptations settle now. Sunday morning brings a check-in ramp test that resets every watt target in block 2.
Mon19 Oct
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Recovery spin
45 min · Endurance · 26 TSS
0′45′
10′ warm-up 125 W → 30′ steady 141 W → 5′ cool-down
Morning, before the afternoon shift.
Makuri IslandsCountryside Tour16.2 km · 185 m ↑ · ~44 minbadge +320 XP
Tue20 Oct
Night shift 21:30–06:00 · first of the run · day free until 21:00
Recovery spin
45 min · Endurance · 27 TSS
0′45′
10′ warm-up 125 W → 30′ steady 144 W → 5′ cool-down
First night shift not until 21:30, so the day is free — but this is a recovery week. Ride before noon.
Makuri IslandsIsland Hopper18.1 km · 129 m ↑ · ~45 minbadge +360 XP
Wed21 Oct
Night shift 21:30–06:00 · ride around 16:00
Recovery spin
40 min · Endurance · 22 TSS
0′40′
10′ warm-up 125 W → 25′ steady 137 W → 5′ cool-down
Night shift 2. Around 16:00, optional — only after decent sleep.
LondonGreater London Flat17.3 km · 36 m ↑ · ~39 minbadge +234 XP
Thu22 Oct
Night shift 21:30–06:00 · ride around 16:00
Recovery spin
40 min · Endurance · 22 TSS
0′40′
10′ warm-up 125 W → 25′ steady 137 W → 5′ cool-down
Night shift 3, the last one.
Makuri IslandsMakuri Madness16 km · 85 m ↑ · ~39 minbadge +318 XP
Fri23 Oct
Day off · no time limit
Rest day
Home at 6:30 — sleep.
Sat24 Oct
Day off · no time limit
Pre-test openers
42 min · Endurance · 28 TSS
0′42′
10′ warm-up 125 W → 20′ steady 146 W → 3× (1′ @ 239 W → 2′ @ 132 W) → 5′ cool-down
Day off. 3 × 1 min brisk (105%) — wake the legs up.
Makuri IslandsChain Chomper15.9 km · 184 m ↑ · ~42 minbadge +272 XP
Sun25 Oct
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Ramp test · check-in
38 min · Ramp test · 34 TSS
0′38′
15′ warm-up 130 W → 1 min steps from 100 W, +20 W, to failure → 10′ cool-down
8:00, before the afternoon shift. Only if sleep is back to normal after the nights — otherwise push it to Tuesday 27 Oct, which is free.
ScotlandScotland After Party14.7 km · 190 m ↑ · ~38 minbadge +272 XP
Block 2 · week 1
26 Oct – 1 NovKey week6 h 58 · ~330 TSS
Watts recalculated from the test. Tuesday off → sweet spot 3 × 15. The rest of the week is early shifts, so the long ride lands on Saturday evening and has to stay at 1 h 50.
Mon26 Oct
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Endurance
55 min · Endurance · 34 TSS
0′55′
10′ warm-up 125 W → 40′ steady 146 W → 5′ cool-down
Morning, before the afternoon shift. Easier after the test.
New YorkHudson Hustle20.4 km · 216 m ↑ · ~54 minbadge +406 XP
Tue27 Oct
Day off · no time limit
Sweet spot 3 × 15
85 min · Tempo · 81 TSS
0′85′
15′ warm-up 128 W → 5′ steady 148 W → 3× (15′ @ 205 W → 5′ @ 125 W) → 10′ cool-down
Day off — the key session of the week. 90% FTP.
New YorkThe Greenway36.8 km · 290 m ↑ · ~84 minbadge +724 XP
Wed28 Oct
Early shift 05:30–14:00 · ride 17:00–19:00
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Evening, after an early shift.
WatopiaClimb Control24 km · 191 m ↑ · ~60 minbadge +474 XP
Thu29 Oct
Early shift 05:30–14:00 · ride 17:00–19:00
Threshold 3 × 8
52 min · Threshold · 52 TSS
0′52′
12′ warm-up 128 W → 0′ steady 148 W → 3× (8′ @ 223 W → 4′ @ 125 W) → 8′ cool-down
Evening. 98% FTP, 4 min recoveries. Short — it fits in 65 min.
ScotlandBRAEk-fast Crits and Grits22.1 km · 211 m ↑ · ~52 minbadge +416 XP
Fri30 Oct
Early shift 05:30–14:00 · ride 17:00–19:00
Rest day
Early shift — recovery before Saturday.
Sat31 Oct
Early shift 05:30–14:00 · ride 17:00–19:00
Long ride 1 h 50
106 min · Endurance · 85 TSS
0′106′
10′ warm-up 125 W → 62′ steady 153 W → 2× (12′ @ 194 W → 5′ @ 132 W) → 5′ cool-down
Evening after an early shift — Saturday, so no rush. 2 × 12 min at 85% in the second half.
WatopiaThree Step Sisters38.1 km · 586 m ↑ · ~103 minbadge +758 XP
Sun1 Nov
Early shift 05:30–14:00 · ride 17:00–19:00
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Evening, after an early shift.
Makuri IslandsWandering Flats25.2 km · 146 m ↑ · ~60 minbadge +502 XP
Block 2 · week 2
2 Nov – 8 NovKey week8 h 40 · ~403 TSS
Four days off in a row (3–6 Nov) carry the week: threshold 2 × 20, VO₂max 5 × 3 and a 2 h 30 ride. Night shifts at the weekend, so it ends with easy endurance only.
Mon2 Nov
Early shift 05:30–14:00 · ride 17:00–19:00
Endurance
50 min · Endurance · 30 TSS
0′50′
10′ warm-up 125 W → 35′ steady 144 W → 5′ cool-down
Evening, after an early shift. Day off and threshold tomorrow — easy today.
WatopiaLoopin Lava18.4 km · 196 m ↑ · ~49 minbadge +286 XP
Tue3 Nov
Day off · no time limit
Threshold 2 × 20
78 min · Threshold · 80 TSS
0′78′
15′ warm-up 128 W → 5′ steady 148 W → 2× (20′ @ 217 W → 8′ @ 125 W) → 10′ cool-down
Day off. 95% FTP — even, no surging. If the second interval feels easy, the next threshold session goes up.
Makuri IslandsTemples and Towers33.3 km · 319 m ↑ · ~78 minbadge +652 XP
Wed4 Nov
Day off · no time limit
Endurance
75 min · Endurance · 52 TSS
0′75′
10′ warm-up 125 W → 60′ steady 153 W → 5′ cool-down
Day off — an easy ride between hard sessions.
WatopiaRoad to Ruins29.6 km · 276 m ↑ · ~74 minbadge +592 XP
Thu5 Nov
Day off · no time limit
VO₂max 5 × 3
62 min · VO₂max · 56 TSS
0′62′
15′ warm-up 128 W → 10′ steady 148 W → 5× (3′ @ 255 W → 3′ @ 125 W) → 10′ cool-down
Day off. 112% FTP. If power fades, carbohydrates around the session are worth considering.
WatopiaDowntown Titans24.6 km · 292 m ↑ · ~62 minbadge +492 XP
Fri6 Nov
Day off · no time limit
Long ride 2 h 30
160 min · Endurance · 129 TSS
0′160′
10′ warm-up 125 W → 110′ steady 153 W → 2× (15′ @ 194 W → 5′ @ 132 W) → 5′ cool-down
Day off. Z2 with 2 × 15 min at 85% in the second half. Electrolytes.
FranceSacre Bleu71.7 km · 396 m ↑ · ~162 minbadge +1424 XP
Sat7 Nov
Night shift 21:30–06:00 · first of the run · day free until 21:00
Endurance
55 min · Endurance · 34 TSS
0′55′
10′ warm-up 125 W → 40′ steady 144 W → 5′ cool-down
First night shift not until 21:30, so the day is free — but yesterday was the long ride. Ride before noon, then nap.
New YorkThe Highline20.4 km · 179 m ↑ · ~52 minbadge +210 XP
Sun8 Nov
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
40 min · Endurance · 22 TSS
0′40′
10′ warm-up 125 W → 25′ steady 137 W → 5′ cool-down
Night shift 2, the last one. Around 16:00, only after a slept-through day.
WatopiaJarvis Seaside Sprint15.3 km · 95 m ↑ · ~38 minbadge +250 XP
Block 2 · week 3
9 Nov – 15 NovKey week8 h 26 · ~427 TSS
Five afternoon shifts in a row means five free mornings. The heaviest week of the plan: over-unders 4 × 12, threshold 3 × 15 and a long ride with 2 × 20 under threshold — over two hours above 85% FTP.
Mon9 Nov
Day off · no time limit
Rest day
Home from the night shift at 6:30 — sleep.
Tue10 Nov
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
8:00. Shaking the legs out after nights.
Makuri IslandsNeokyo All-Nighter24.5 km · 168 m ↑ · ~60 minbadge +486 XP
Wed11 Nov
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Over-unders 4 × 12 min
93 min · Threshold · 94 TSS
0′93′
15′ warm-up 128 W → 10′ steady 148 W → 4× × set of 3× (2′ @ 239 W / 2′ @ 205 W), between sets 6′ → 10′ cool-down
Morning. Each set: 2 min at 105% / 2 min at 90%, three times. 6 min between sets. Teaches the body to handle lactate above threshold.
New YorkNYC KOM After Party37 km · 480 m ↑ · ~92 minbadge +740 XP
Thu12 Nov
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Morning, easy between hard sessions.
WatopiaCoastal Crown Loop23.6 km · 185 m ↑ · ~59 minbadge +300 XP
Fri13 Nov
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Threshold 3 × 15
83 min · Threshold · 90 TSS
0′83′
15′ warm-up 128 W → 5′ steady 148 W → 3× (15′ @ 221 W → 5′ @ 125 W) → 8′ cool-down
Morning. 97% FTP, 5 min recoveries. The longest threshold intervals in the plan.
WatopiaMountain Route29.6 km · 682 m ↑ · ~84 minbadge +592 XP
Sat14 Nov
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Easy endurance
50 min · Endurance · 29 TSS
0′50′
10′ warm-up 125 W → 35′ steady 141 W → 5′ cool-down
Morning. Long ride tomorrow — today is just loosening up.
WatopiaOcean Lava Cliffside Loop19.3 km · 157 m ↑ · ~49 minbadge +382 XP
Sun15 Nov
Day off · no time limit
Long ride 2 h 30 + threshold
160 min · Endurance · 136 TSS
0′160′
10′ warm-up 125 W → 95′ steady 153 W → 2× (20′ @ 201 W → 10′ @ 132 W) → 5′ cool-down
Day off. 2 × 20 min at 88% in the second half. Electrolytes are not optional.
WatopiaNavig866.2 km · 417 m ↑ · ~150 minbadge +1278 XP
Deload + retest
16 Nov – 22 NovRecovery3 h 30 · ~135 TSS
Little riding, fresh legs. The test moved from Sunday to Saturday 21 Nov, because the night shifts start on the Sunday — this is the last fully rested day.
Mon16 Nov
Early shift 05:30–14:00 · ride 17:00–19:00
Recovery spin
45 min · Endurance · 26 TSS
0′45′
10′ warm-up 125 W → 30′ steady 141 W → 5′ cool-down
Evening, after an early shift.
Makuri IslandsKaze Kicker17.3 km · 134 m ↑ · ~44 minbadge +338 XP
Tue17 Nov
Early shift 05:30–14:00 · ride 17:00–19:00
Rest day
Early shift — rest.
Wed18 Nov
Early shift 05:30–14:00 · ride 17:00–19:00
Recovery spin
40 min · Endurance · 22 TSS
0′40′
10′ warm-up 125 W → 25′ steady 137 W → 5′ cool-down
Evening, short.
New YorkLady Liberty12.5 km · 206 m ↑ · ~38 minbadge +248 XP
Thu19 Nov
Day off · no time limit
Openers
42 min · Endurance · 28 TSS
0′42′
10′ warm-up 125 W → 20′ steady 146 W → 3× (1′ @ 239 W → 2′ @ 132 W) → 5′ cool-down
Day off. 3 × 1 min brisk (105%).
WatopiaGoing Coastal18.8 km · 63 m ↑ · ~42 minbadge +330 XP
Fri20 Nov
Day off · no time limit
Rest day
Day before the test — nothing. Salt, water, early night.
Sat21 Nov
Day off · no time limit
Ramp test
38 min · Ramp test · 34 TSS
0′38′
15′ warm-up 130 W → 1 min steps from 100 W, +20 W, to failure → 10′ cool-down
Morning, day off. Salt and water, cadence 90–95, ride to failure.
RichmondRichmond Rollercoaster17 km · 19 m ↑ · ~35 minbadge +100 XP
Sun22 Nov
Night shift 21:30–06:00 · first of the run · day free until 21:00
Post-test spin
45 min · Endurance · 25 TSS
0′45′
10′ warm-up 125 W → 30′ steady 137 W → 5′ cool-down
First night shift not until 21:30, so the whole day is free. Easy spin to loosen the legs after the test, then a nap.
London2015 Worlds Course16.5 km · 127 m ↑ · ~42 minbadge +326 XP
Block 3 · week 1
23 Nov – 29 Nov6 h 47 · ~289 TSS
New watts from the 21 Nov test. Nights end Tuesday morning, Wednesday is off. Four afternoon shifts from Thursday give four free mornings, with the first sweet spot on Friday.
Mon23 Nov
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
45 min · Endurance · 26 TSS
0′45′
10′ warm-up 125 W → 30′ steady 141 W → 5′ cool-down
Night shift 2. Around 16:00, after a slept-through day.
New YorkThe Double Borough17.9 km · 147 m ↑ · ~46 minbadge +356 XP
Tue24 Nov
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
40 min · Endurance · 22 TSS
0′40′
10′ warm-up 125 W → 25′ steady 137 W → 5′ cool-down
Night shift 3, the last one. Only after a slept-through day.
Makuri IslandsNeon Flats14.9 km · 73 m ↑ · ~36 minbadge +294 XP
Wed25 Nov
Day off · no time limit
Rest day
Home at 6:30 — sleep.
Thu26 Nov
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Openers after nights
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
8:00. Easy, cadence 90+.
WatopiaVolcano Climb23.1 km · 203 m ↑ · ~59 minbadge +462 XP
Fri27 Nov
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Sweet spot 3 × 12
77 min · Tempo · 68 TSS
0′77′
15′ warm-up 128 W → 8′ steady 148 W → 3× (12′ @ 201 W → 5′ @ 125 W) → 8′ cool-down
Morning. 88% of the new FTP — the first check on the new watts.
Makuri IslandsNeon Shore Loop34 km · 215 m ↑ · ~77 minbadge +658 XP
Sat28 Nov
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Morning, steady. Long ride tomorrow.
New YorkMighty Metropolitan20.1 km · 316 m ↑ · ~58 minbadge +402 XP
Sun29 Nov
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Long ride 2 h 10
125 min · Endurance · 95 TSS
0′125′
10′ warm-up 125 W → 95′ steady 153 W → 1× (15′ @ 187 W → 5′ @ 125 W) → 5′ cool-down
Start at 8:00 to leave time to eat before the afternoon shift. Last 15 min at 82%.
FranceKnights of the Roundabout54.4 km · 336 m ↑ · ~126 minbadge +1024 XP
Block 3 · week 2
30 Nov – 6 DecKey week7 h 30 · ~359 TSS
Monday off → threshold 3 × 10. Tuesday to Friday are early shifts, so short evenings. Weekend off: VO₂max on Saturday, 2 h 30 on Sunday.
Mon30 Nov
Day off · no time limit
Threshold 3 × 10
75 min · Threshold · 70 TSS
0′75′
15′ warm-up 128 W → 10′ steady 148 W → 3× (10′ @ 219 W → 5′ @ 125 W) → 10′ cool-down
Day off — the key session of the week. 96% FTP, cadence 88–95.
New YorkNo Sleep Till Brooklyn32 km · 247 m ↑ · ~74 minbadge +636 XP
Tue1 Dec
Early shift 05:30–14:00 · ride 17:00–19:00
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Evening, after an early shift.
FranceCasse-Pattes23.9 km · 155 m ↑ · ~58 minbadge +460 XP
Wed2 Dec
Early shift 05:30–14:00 · ride 17:00–19:00
Sweet spot 2 × 12
49 min · Tempo · 43 TSS
0′49′
12′ warm-up 128 W → 0′ steady 148 W → 2× (12′ @ 201 W → 5′ @ 125 W) → 8′ cool-down
Evening. 88% FTP — short but real.
Makuri IslandsElectric Break19.6 km · 190 m ↑ · ~47 minbadge +356 XP
Thu3 Dec
Early shift 05:30–14:00 · ride 17:00–19:00
Rest day
Early shift — recovery day.
Fri4 Dec
Early shift 05:30–14:00 · ride 17:00–19:00
Endurance
50 min · Endurance · 30 TSS
0′50′
10′ warm-up 125 W → 35′ steady 144 W → 5′ cool-down
Evening, easy. VO₂max tomorrow.
Makuri IslandsSuki's Playground18.5 km · 150 m ↑ · ~47 minbadge +366 XP
Sat5 Dec
Day off · no time limit
VO₂max 4 × 3
56 min · VO₂max · 48 TSS
0′56′
15′ warm-up 128 W → 10′ steady 148 W → 4× (3′ @ 251 W → 3′ @ 125 W) → 10′ cool-down
Day off. 110% FTP, recoveries as long as the efforts.
FranceDouce France24.2 km · 133 m ↑ · ~55 minbadge +480 XP
Sun6 Dec
Day off · no time limit
Long ride 2 h 30
160 min · Endurance · 129 TSS
0′160′
10′ warm-up 125 W → 110′ steady 153 W → 2× (15′ @ 194 W → 5′ @ 132 W) → 5′ cool-down
Day off. Z2 with 2 × 15 min at 85% in the second half. Electrolytes.
FranceTire-Bouchon64.1 km · 483 m ↑ · ~151 minbadge +1220 XP
Block 3 · week 3
7 Dec – 13 DecNight shifts7 h 45 · ~367 TSS
Tuesday is the first night shift, but the day is free until 21:00 — that is where the threshold session goes. Wednesday and Thursday are easy only; Friday off after getting home at 6:30. Sweet spot 3 × 15 and the long ride at the weekend.
Mon7 Dec
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Morning, before the afternoon shift.
LondonGreater London Loop21.6 km · 222 m ↑ · ~56 minbadge +420 XP
Tue8 Dec
Night shift 21:30–06:00 · first of the run · day free until 21:00
Threshold 3 × 10
75 min · Threshold · 70 TSS
0′75′
15′ warm-up 128 W → 10′ steady 148 W → 3× (10′ @ 219 W → 5′ @ 125 W) → 10′ cool-down
First night shift not until 21:30, so the whole day is free. Ride in the morning, then a 1–2 h nap. 96% FTP.
WatopiaItza Climb Finish30 km · 291 m ↑ · ~72 minbadge +582 XP
Wed9 Dec
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
45 min · Endurance · 26 TSS
0′45′
10′ warm-up 125 W → 30′ steady 141 W → 5′ cool-down
Night shift 2. Around 16:00, after a slept-through day.
RichmondRichmond 2015 Worlds16.5 km · 127 m ↑ · ~42 minbadge +326 XP
Thu10 Dec
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
40 min · Endurance · 22 TSS
0′40′
10′ warm-up 125 W → 25′ steady 137 W → 5′ cool-down
Night shift 3, the last one. Only after a slept-through day.
Makuri IslandsKappa Quest12.9 km · 140 m ↑ · ~35 minbadge +182 XP
Fri11 Dec
Day off · no time limit
Rest day
Home at 6:30 — sleep.
Sat12 Dec
Day off · no time limit
Sweet spot 3 × 15
85 min · Tempo · 81 TSS
0′85′
15′ warm-up 128 W → 5′ steady 148 W → 3× (15′ @ 205 W → 5′ @ 125 W) → 10′ cool-down
Day off. 90% FTP — the longest sweet spot intervals in this block.
WatopiaClimber's Gambit27.9 km · 670 m ↑ · ~83 minbadge +554 XP
Sun13 Dec
Day off · no time limit
Long ride 2 h 30
160 min · Endurance · 129 TSS
0′160′
10′ warm-up 125 W → 110′ steady 153 W → 2× (15′ @ 194 W → 5′ @ 132 W) → 5′ cool-down
Day off. 2 × 15 min at 85% in the second half.
FrancePetit Boucle61.7 km · 483 m ↑ · ~146 minbadge +1216 XP
Block 3 · peak week
14 Dec – 20 DecKey week8 h 53 · ~454 TSS
The best week in the whole schedule: seven days without work. Over-unders, threshold 3 × 15, VO₂max, and the longest ride of the plan at 2 h 45.
Mon14 Dec
Day off · no time limit
Endurance
75 min · Endurance · 50 TSS
0′75′
10′ warm-up 125 W → 60′ steady 150 W → 5′ cool-down
No rush — a full week off work.
New YorkWatts the Limit31 km · 200 m ↑ · ~74 minbadge +590 XP
Tue15 Dec
Day off · no time limit
Over-unders 4 × 12 min
93 min · Threshold · 94 TSS
0′93′
15′ warm-up 128 W → 10′ steady 148 W → 4× × set of 3× (2′ @ 239 W / 2′ @ 205 W), between sets 6′ → 10′ cool-down
Each set: 2 min at 105% / 2 min at 90%, three times. 6 min between sets.
WatopiaThree Little Sisters37.8 km · 434 m ↑ · ~92 minbadge +756 XP
Wed16 Dec
Day off · no time limit
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Easy between hard sessions.
LondonLondon Uprising20.8 km · 356 m ↑ · ~61 minbadge +410 XP
Thu17 Dec
Day off · no time limit
Threshold 3 × 15
83 min · Threshold · 90 TSS
0′83′
15′ warm-up 128 W → 5′ steady 148 W → 3× (15′ @ 221 W → 5′ @ 125 W) → 8′ cool-down
97% FTP, 5 min recoveries.
New YorkSpinfinity Ultra35.8 km · 291 m ↑ · ~80 minbadge +700 XP
Fri18 Dec
Day off · no time limit
Rest day
Ahead of a weekend with two hard sessions.
Sat19 Dec
Day off · no time limit
VO₂max 5 × 3
62 min · VO₂max · 56 TSS
0′62′
15′ warm-up 128 W → 10′ steady 148 W → 5× (3′ @ 255 W → 3′ @ 125 W) → 10′ cool-down
112% FTP. The last rep should match the first.
Makuri IslandsUrumaze26.8 km · 194 m ↑ · ~62 minbadge +496 XP
Sun20 Dec
Day off · no time limit
Long ride 2 h 45
160 min · Endurance · 125 TSS
0′160′
10′ warm-up 125 W → 125′ steady 153 W → 1× (20′ @ 194 W → 5′ @ 132 W) → 5′ cool-down
Longest ride of the plan, about 74 km. 20 min at 85% in the second half. Electrolytes are not optional.
InnsbruckAchterbahn47.6 km · 989 m ↑ · ~141 minbadge +948 XP
Holidays, night shifts, test
21 Dec – 27 DecRecovery2 h 44 · ~108 TSS
Recovery after the peak. Tuesday is free ahead of the first night shift — the check-in ramp test goes there. Then five night shifts across the holidays; Christmas Eve and Christmas Day are off the bike.
Mon21 Dec
Day off · no time limit
Recovery spin
45 min · Endurance · 25 TSS
0′45′
10′ warm-up 125 W → 30′ steady 137 W → 5′ cool-down
Day off, but the test is tomorrow — just loosen the legs.
ParisCirque du Suffer20.9 km · 29 m ↑ · ~47 minbadge +418 XP
Tue22 Dec
Night shift 21:30–06:00 · first of the run · day free until 21:00
Ramp test · check-in
39 min · Ramp test · 39 TSS
0′39′
15′ warm-up 130 W → 1 min steps from 100 W, +20 W, to failure → 10′ cool-down
Morning, on fresh legs — the night shift doesn't start until 21:30. Nap after the test.
Makuri IslandsSpirit Forest13 km · 135 m ↑ · ~32 minbadge +168 XP
Wed23 Dec
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
40 min · Endurance · 22 TSS
0′40′
10′ warm-up 125 W → 25′ steady 137 W → 5′ cool-down
Night shift 2. Around 16:00, only after a slept-through day.
WatopiaLoop de Loop12.6 km · 144 m ↑ · ~35 minbadge +248 XP
Thu24 Dec
Night shift 21:30–06:00 · ride around 16:00
Christmas Eve
Night shift 3. No riding today.
Fri25 Dec
Night shift 21:30–06:00 · ride around 16:00
Christmas Day
Night shift 4. No riding today.
Sat26 Dec
Night shift 21:30–06:00 · ride around 16:00
Easy endurance
40 min · Endurance · 22 TSS
0′40′
10′ warm-up 125 W → 25′ steady 137 W → 5′ cool-down
Night shift 5, the last one. Optional — only if the day's sleep worked out.
ScotlandRolling Highlands14.1 km · 77 m ↑ · ~35 minbadge +180 XP
Sun27 Dec
Day off · no time limit
Rest day
Home at 6:30 — sleep.
Back after the holidays
28 Dec – 31 Dec4 h 57 · ~213 TSS
Four afternoon shifts to close the year, so four free mornings. Watts already come from the 22 Dec test.
Mon28 Dec
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Openers after nights
60 min · Endurance · 38 TSS
0′60′
10′ warm-up 125 W → 45′ steady 146 W → 5′ cool-down
8:00. Easy.
Makuri IslandsCastle to Castle23.2 km · 140 m ↑ · ~56 minbadge +448 XP
Tue29 Dec
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Sweet spot 3 × 12
77 min · Tempo · 68 TSS
0′77′
15′ warm-up 128 W → 8′ steady 148 W → 3× (12′ @ 201 W → 5′ @ 125 W) → 8′ cool-down
Morning. 88% of the new FTP.
FrancePeaky Pave30.8 km · 369 m ↑ · ~77 minbadge +612 XP
Wed30 Dec
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Endurance
60 min · Endurance · 39 TSS
0′60′
10′ warm-up 125 W → 45′ steady 148 W → 5′ cool-down
Morning, steady.
WatopiaMayan San Remo21.3 km · 219 m ↑ · ~56 minbadge +420 XP
Thu31 Dec
Afternoon shift 13:30–22:00 · ride 08:00–10:30
Long ride 1 h 40
100 min · Endurance · 68 TSS
0′100′
10′ warm-up 125 W → 85′ steady 150 W → 5′ cool-down
New Year's Eve — ride in the morning; the evening is off the plan.
WatopiaMountain 832.1 km · 691 m ↑ · ~100 minbadge +642 XP
Body weight
Only four readings so far — the measured line is the short orange mark on the left and
will grow week by week. Dashed: the trajectory the plan assumes — about 0.35 kg a week,
slowing near the target. Day-to-day swings of over a kilo are water and glycogen, not fat; only the
trend matters.
Every reading so far
Date
Weight kg
Fat %
Lean kg
Water %
Sleep h
HRV ms
Resting HR
Body Battery
14 Sep
87.15
26.4
64.1
52.1
7.5
—
59
—
16 Sep
88.35
26.2
65.2
52.9
8.2
32
57
74
17 Sep
88.2
—
—
—
8.2
—
58
65
18 Sep
86.75
26.4
63.9
52.1
—
—
—
—
Bioimpedance scale, taken first thing in the morning. Sleep, HRV, resting heart rate and
Body Battery come from a wrist watch. These readings are what the plan checks every morning before
deciding whether today's hard session actually happens.
Fitness (CTL)
35
6-week rolling load
Fatigue (ATL)
36
last 7 days
Form (TSB)
-2
fitness − fatigue
End of plan
44
projected CTL, 31 Dec
Fitness and fatigue
Fitness (CTL)Fatigue (ATL)
Solid to today, dashed from there on if the plan is ridden as written. Starting point
taken from five months of ride history, including commutes estimated from heart rate.
Weekly load
Training Stress Score per week. Three weeks up, one week down, three times over.
FTP and W/kg — where this is going
FTP, realistic (left axis)cautious – ambitiousW/kg (right axis)actual test results
A projection, not a promise. It assumes the plan gets ridden, sleep recovers after each
run of nights, and weight comes down at the rate above. Each ramp test puts a real dot on the chart —
after a few of them it will be obvious which line is the honest one. Note that W/kg climbs faster than
raw watts: most of that comes off the scale, not out of the legs.
How the plan is built
Structure
Three blocks of 3 + 1. Three weeks of rising load, then recovery. Each block ends with a ramp test.
Written in % of FTP. A new test changes one number; every watt target, zone and workout file follows.
Time near threshold grows from about 50 minutes a week to over two hours above 85% FTP.
Early shift (05:30–14:00): the ride is a short evening session, 45–65 min, after a 04:15 alarm.
Afternoon shift (13:30–22:00): a free morning, 08:00–10:30. The best window in the roster — thresholds and VO₂max land here.
Night shift (21:30–06:00): easy Z2 only, around 16:00, after a slept-through day. Never any intensity.
First night of a run is a free day until 21:00, so it takes a full session.
The day after the last night shift is always off.
It adapts itself
Every morning the plan reads Body Battery, sleep, HRV and how the rider feels.
Body Battery under 65, sleep under 6 h, HRV under 85% of the 7-day average → the hard session moves to the next suitable day within four days.
Under 5 h of daytime sleep during nights → no riding that day.
Each session is rated 1–5 afterwards. Two consecutive "too hard" ratings drop the work intervals by 3%; "too easy" adds 2%.
The rider
45 years old, 181 cm, 86.75 kg, on a strict ketogenic diet.
Rotating shifts: early, afternoon and night, in runs of three to five.
Wahoo KICKR Core in ERG mode, Zwift, Garmin watch.
Already rode 100 km once, in July 2026 — the point now is to do it comfortably, and faster.
About me
I'm 45, I work rotating shifts, and I ride a trainer in the corner
of a room. That's the whole setup.
In January this year I weighed 98 kg. For most of my thirties the bike had sat in a
shed, and what got me back on it wasn't a race — it was getting winded on stairs at work. I started
riding again in the spring, mostly 11-kilometre commutes, and in July I got ambitious and rode 100 km
in one go. It took five and a half hours and it hurt for two days. I finished it, but I finished it
badly, and that's the part that stuck.
The site is called ClimbWatts because of the one number that actually decides how a ride
feels: watts per kilogram. It moves from both ends. Push the watts up, bring the kilos down, and the
same hill stops being a negotiation. 98 kg and no power meter in January; 86.75 kg and
228 W today — 2.63 W/kg. Everything on this site is the work of climbing that
number, written down in public so I can't quietly round it up.
The hard part was never motivation. It's the roster. A week with four night shifts and a week with
four days off are not the same week, and every training plan I could find pretended they were. So I
built one that doesn't: it reads my morning numbers, knows which shift I'm on, and moves the hard
sessions to the days that can actually take them. Everything on this site — every watt, every kilo,
every rating — is the real thing, published as it happens, including the weeks that go badly.
If you also train around shifts and want to compare notes, write to me. I answer
everything.
Take the plan with you
The whole plan as Zwift workouts
All 91 sessions as .zwo files, written in % of FTP — they scale to your own
FTP automatically, nothing to edit. Unzip, drop the folder into your Zwift workouts directory, restart
Zwift. Instructions are in the zip.
