How do I actually follow this cycling workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

Home › Workout library › FTP build plan (8 weeks)

Cycling · Plan · Endurance

FTP build plan (8 weeks)

Q: What is the best ChatGPT prompt for a cycling plan like this?

Use the research-backed prompt on this page: "Build me an 8-week cycling plan to raise my FTP, training 4 days a week. Base it on plenty of easy Zone 2 endurance riding, plus two structured sessions a week — sweet spot (88 to 94% of FTP, building from 3×10 minutes t…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable cycling workout you can run hands-free in sweatcue.

Intermediate · 40–54 · 8-week plan · 4 days a week

Eight weeks of base plus sweet-spot work to lift your sustainable power. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole cycling workout hands-free.

Session at a glance

Duration8-week plan · 4 days a week

FormatTimed intervals

Focus8 weeks

IntensityZone 2 · 88 to 94% of FTP

Equipmentbike

Best forEndurance, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Build me an 8-week cycling plan to raise my FTP, training 4 days a week. Base it on plenty of easy Zone 2 endurance riding, plus two structured sessions a week — sweet spot (88 to 94% of FTP, building from 3×10 minutes toward 3×15 to 20 minutes) and VO2max intervals (5×5 minutes at 106 to 120% of FTP) — with a recovery week every fourth week. For each training day list the week, and the ride with its structure, a target power as a percentage of FTP, and a heart-rate zone. Include the rest days.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Sustainable power is built on a large base of easy Zone 2 riding plus progressive sweet-spot work just below threshold, with a smaller dose of VO2max intervals — and a recovery week every fourth week to absorb the load.

Sources: Allen & Coggan, Training and Racing with a Power Meter (power zones); Rønnestad et al., Scand J Med Sci Sports 2020 (interval training in cyclists)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More cycling & related workouts

CyclingSweet-spot intervals CyclingVO₂max intervals CyclingZone 2 endurance ride WeightsStrength for cyclists

New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.