Blog

Tips and advice
for every cyclist.

We hope you find something useful here.

· 6 min read

The 4DP Test (Power Profile) — How to Identify Your Weaknesses Mathematically

4DP: NM (5 s), AC (1 min), MAP (5 min), FTP (20 min) — how four numbers describe your rider profile, what ratios are typical and what to train.
· 6 min read

Reverse Periodization — Who Is It the Right Solution For?

Reverse periodization: intensity in winter, volume in spring. Who it works for (trainer, short races), who it doesn't, and how to lay out such a season.
· 6 min read

A Trainer Mat — Indulgence or Absolute Necessity in an Apartment?

A trainer mat in an apartment: what it really dampens (structural vibration vs noise), floor protection from sweat, what thickness and what substitutes work.
· 6 min read

Aerobic Riding on the Indoor Trainer — How Long Until Your Numbers Improve?

Aerobic (Zone 2 / tempo) riding: how many minutes a week actually move the needle, how long before LT1 rises, and how to measure it.
· 7 min read

How to Plan a Winter Training Block to Ride Away from Your Rivals in Spring

A concrete November–March plan: 4 phases, weekly structures, CTL and FTP targets per phase and control tests — winter laid out backwards from race day.
· 6 min read

Intervals 4×8 min vs. 5×5 min — What the Research and the Numbers Say About Building VO2max

4×8 min or 5×5 min for VO2max? Comparing time-in-zone, target power and TSS, and when to pick each protocol on the indoor trainer.
· 6 min read

Block Periodization on the Indoor Trainer — A Method for Time-Crunched Amateurs

Block periodization for amateurs: blocks focused on one quality, 3:1 weeks, how to steer CTL/TSB on the PMC chart and avoid overload.
· 6 min read

Over-Unders — How to Train Your Legs to Handle Burning Lactate

Over-Unders on the trainer: exact power over and under FTP, why they train lactate clearance, and how to set a 3×12 min protocol without overcooking it.
· 6 min read

How to Plan a Recovery Week with the TSS Chart in Front of You

Recovery week by the numbers: how much to cut weekly TSS, how to steer TSB on the PMC chart, and how to tell recovery actually worked.
· 6 min read

Micro-Intervals (30/15, 40/20) — Why They Beat Steady Riding on the Chart

Micro-intervals 30/15 and 40/20: why they bank more time at VO2max than steady riding at lower average power, and how to set them on the trainer.
· 2 min read

Spine Massage for Cyclists — When and What to Choose

How massage helps cyclists with back, neck, and lower back pain. Types of massage, frequency, and when to see a physiotherapist instead.
· 2 min read

Zone 2 Training — Building Your Aerobic Base on the Trainer

Zone 2 is the foundation of cycling fitness. Learn what Zone 2 training is, how to nail the right intensity, and why it builds a higher FTP.