Adaptive Cycling Training Plans & Workouts

One connected training system

Today’s workout is part of a much bigger plan.

Your goals and events shape the season. The season shapes each week. Your schedule, completed rides, and readiness help determine what should happen today—and what should change next.

01
Today

A structured workout generated for your available time, target TSS, and current training goal.
02
Week

Key sessions, long rides, group rides, and recovery arranged into a balanced weekly structure.
03
Season

Progressive training blocks, testing, tapering, and recovery organized around your goals and events.
04
Adapt

Schedule changes, completed training, and readiness update the plan without losing its long-term direction.

What powers the system

0 Structured workout templates

0 Training categories

Exact-fit Duration and TSS matching

Adaptive Schedule, training, and readiness considered

Daily workout generation

The right workout for the time and training load you need.

RadNuvo selects from 166 structured templates across 31 training categories, then scales the workout to your required duration, target TSS, or both—while preserving its purpose and essential work-to-recovery structure.

Generate workouts by duration, target TSS, or both
Match the training load required by the wider plan
Preserve key work and recovery as workouts scale
Create custom workouts inside or outside the plan
Understand why the workout fits today

Weekly planning and adaptation

A balanced training week built around your real schedule.

RadNuvo turns your availability, training block, target load, group rides, and recovery needs into a complete research-informed training week.

Places key sessions where they can be completed effectively
Protects recovery between demanding workouts
Fits longer rides into the most appropriate days
Accounts for recurring and one-time group rides
Balances intensity, endurance volume, and weekly load
Reassesses the remaining week when plans change

Adaptive replanning

When your week changes, the plan changes with it.

Miss a workout, lose a training day, or move a group ride. RadNuvo makes the smallest useful adjustment while protecting important sessions and appropriate recovery.

Interactive week view

See how a missed Tuesday threshold gets rebalanced

Mon Rest —

Tue Threshold 90 min · 90 TSS

Wed Endurance 90 min · 60 TSS

Thu Easy endurance 90 min · 55 TSS

Fri VO₂max 75 min · 85 TSS

Sat Group ride 2.5 hr · 120 TSS

Sun Long endurance 4 hr · 190 TSS

Original Tuesday holds the primary key session. Friday carries VO₂max. Saturday’s group ride and Sunday’s long ride stay protected. Total: 11 hr 45 min · 600 TSS.

Mon Rest —

Tue Missed Threshold not completed

Wed Threshold 90 min · 90 TSS

Thu Easy endurance 90 min · 55 TSS

Fri VO₂max 75 min · 85 TSS

Sat Group ride 2.5 hr · 120 TSS

Sun Long endurance 4 hr · 190 TSS

Adapted Threshold moves to Wednesday. Friday’s VO₂max, Saturday’s group ride, and Sunday’s long ride stay. Total: 10 hr 15 min · 540 TSS.

Season and macro planning

A complete training season built around you.

RadNuvo uses your goals, training history, experience, available time, current fitness, progression preferences, and events to build a personalized sequence of training blocks.

Selects appropriate block types, order, and duration
Progresses training load according to recent history
Includes planned recovery and deload periods
Schedules FTP testing at appropriate or custom intervals
Adjusts future weeks using completed training
Keeps the complete season visible and editable

Macro Plan summary showing the full season timeline, training blocks, and upcoming event

Event preparation

Make every event shape the right amount of training.

Add an event, assign its priority, and estimate its expected load. RadNuvo uses that information across the season and weekly plan—not only during event week.

Event priority determines how strongly the plan focuses on it
Training blocks prepare for the demands of important events
Tapers are added when appropriate
Sharpening and opener sessions are placed within event weeks
Estimated event load is included in weekly planning
Recovery days or post-event recovery weeks are added when needed

Priority selector

A primary goal with dedicated preparation, an appropriate taper, event-week sharpening and openers, and planned post-event recovery.

Prepare Dedicated preparation

Block selection, event-specific development, and progressive load leading into the goal.

Event Week Sharpen & race

Load reduction, sharpening, openers, and event placement with freshness protected.

Recover Planned recovery

Recovery days and a post-event recovery week before the next build resumes.

Live readiness and recovery guidance

A readiness score that can change today’s plan.

RadNuvo evaluates recovery, health, and training signals before confirming the day’s workout. Your readiness score updates as new information becomes available and shows how prepared you are for the planned training.

Readiness score

4.2 / 10

Below target · Plan adjusted

Subjective wellnessLow
HRV & resting heart rateElevated stress
Sleep and recoveryFair
Recent training loadHigh
Previous workout responseSluggish
Fueling & energy availabilityFair
Environmental & health stressNormal

Recommendation

Threshold workoutRecovery

Threshold workout changed to recovery based on readiness signals.

What readiness can change

Keep the planned workout
Reduce duration or intensity
Swap to endurance or recovery
Convert the day to rest
Offer optional added work
Explain the driving signals

7-day readiness Declining as load rose and recovery dropped

Performance and ride analytics

See where you have been, where you stand, and where you are heading.

Connect individual rides to longer-term performance trends with detailed analysis, flexible time ranges, and forward-looking training-load projections.

Fitness, fatigue, and form history
Future fitness, fatigue, and form projections
Power zones, power profile, and power curve
FTP, heart-rate curves, and threshold heart rate
Individual ride metrics, maps, and zone analysis
Tracking from 7 days through 1 year

Ride analysis with power, heart rate, and cadence streams, map playback, and zone charts

Training overview for the last 30 days with completed ride totals, intensity split, and power zone distribution

Recent completed rides tracking with duration, distance, elevation, TSS, average power, and maps

Three-month forecast chart for fitness, form, fatigue, and readiness with event markers

Analytics power curve chart across durations from 5 seconds to 1 hour

Select a view, then click the screenshot to enlarge.

Workout-specific nutrition

Fueling that scales with the work ahead.

RadNuvo calculates pre-, during-, and post-ride nutrition guidance from the duration and intensity of the planned workout, the rider’s profile, and their gastrointestinal tolerance.

Pre-ride carbohydrate recommendations
During-ride carbohydrate targets
Post-ride carbohydrate and protein guidance
Targets matched to workout duration and intensity
GI-tolerance adjustments for different fueling experience levels

Representative rider · 168lbs · Intermediate GI tolerance

Selected workout

Workout Mid-Upper Endurance Endurance

Duration 1h 0m

Target TSS 39

Intensity factor 0.63

Planned intensity Low

Fueling guidance

Pre Ride 35 g carbohydrate 8 g protein

During Ride 15 g carbohydrate / hour Total carbs: 15 g

Post Ride 25 g carbohydrate 27 g protein

Connected training data

Bring your data in. Send your workouts out.

Import completed training and supported health data through connected services, then deliver upcoming workouts to the platforms and devices you already use.

01 Import Data Completed rides and supported health signals

02 Update Plan Season, week, and today’s workout reassessed

03 Deliver Workout Ready on your preferred platform or device

Planned tonight. Ready for tomorrow.

RadNuvo finalizes and delivers the next day’s workout automatically.

Rule-based and research-informed

Training guidance built from evidence.

RadNuvo translates endurance-training research, published studies, and established cycling practice into explicit planning rules. These rules guide progression, block structure, workout placement, recovery, readiness decisions, and event preparation.

It does not use generative AI to invent plans or workouts. Recommendations are produced through defined algorithms and constraints designed to provide consistent, explainable results.

Research applied across season, week, and daily planning
Defined rules for progression, intensity, and recovery
Safety limits and readiness gates throughout the system
Consistent decisions from consistent rider data
Clear explanations for workouts and plan changes
Planning logic refined as the evidence base develops

01 Research and established practice Endurance studies, coaching standards, and safety constraints

02 Defined planning rules Progression, placement, recovery, readiness, and events

03 Personalized training decisions Season, week, and today’s workout—with reasons

Selected workout Tempo progression 75 minutes · Aerobic durability

Fits plan

Contributing factors

Block
Supports the current training block Tempo work advances Build 1 without overreaching.
Schedule
Fits today’s 75-minute availability Scaled to the time you actually have today.
Workload
Accounts for recent workload Surrounding rides leave room for this session’s load.
Recovery
Protects Saturday’s group ride Keeps enough recovery before the important weekend ride.
Readiness
Readiness is within normal range No reduction or substitution is required today.

Frequently asked questions

Everything you need to know before your first ride.

Learn how RadNuvo builds personalized cycling training plans, adapts to changing schedules and readiness, prepares you for events, and delivers structured workouts to the platforms you already use.

See trial and membership details

What is RadNuvo, and who is it for?

RadNuvo is a personalized cycling training platform for road, gravel, and mountain bike riders. It connects season planning, weekly scheduling, daily structured workouts, readiness, performance analytics, event preparation, and workout-specific nutrition in one system. It is designed for riders who want purposeful training that can adapt to real schedules and changing circumstances.

Is RadNuvo a fixed cycling training plan?

No. RadNuvo uses your goals, priority events, training history, experience, availability, and preferences to build a connected plan from the season down to today’s workout. Training blocks guide each week, each week guides its workouts, and completed training can influence what comes next.

What happens if my schedule changes or I miss a workout?

RadNuvo reassesses the remaining week instead of automatically moving a missed workout to the next open day. It can keep, move, shorten, replace, or remove a session while considering key workouts, long rides, recovery, and total weekly load. The goal is to make the smallest useful change without creating unnecessary training stress.

Can RadNuvo generate workouts by duration or TSS?

Yes. You can generate a workout by available time, target Training Stress Score (TSS), or both. RadNuvo selects an appropriate structured workout and scales it while preserving its training purpose, essential work intervals, and recovery structure. This allows the workout to fit the day without becoming a different type of session.

How does RadNuvo plan for events and group rides?

Add A-, B-, or C-priority events and recurring or one-time group rides. Event priority, timing, demands, and estimated load can influence training blocks, weekly structure, tapering, event-week workouts, and post-event recovery. Group rides are included in the week so other sessions can be planned around their expected duration and intensity.

How does readiness affect today’s workout?

RadNuvo can consider subjective wellness, sleep, heart rate variability, resting heart rate, recent training load, workout response, fueling, and other recovery or health signals. It may preserve the workout, reduce its demands, replace it with endurance or recovery, or recommend rest, while explaining the signals behind the decision. Readiness is training guidance, not medical advice or confirmation that exercise is safe.

Can I change my plan or create my own workouts?

Yes. You remain in control of your availability, events, group rides, training preferences, and plan adjustments. You can also create structured workouts for a specific duration or training load, whether or not they are part of the current plan.

Which cycling apps and devices can I connect?

RadNuvo supports connections with Strava, Garmin, Wahoo, Hammerhead, TrainingPeaks, and Zwift. Depending on the service, a connection can import ride history, completed workouts, and supported health data or deliver structured workouts to the platform or device where you train. Available features vary by integration.

Does RadNuvo use generative AI to create training plans?

No. RadNuvo does not use generative AI to invent training plans or workouts. It applies explicit cycling-specific algorithms, research-informed planning rules, progression constraints, and readiness safeguards to your information. This produces more consistent, explainable decisions and allows you to understand why a workout or plan adjustment was recommended.

Does RadNuvo provide cycling nutrition guidance?

Yes. RadNuvo provides pre-ride, during-ride, and post-ride nutrition targets based on the planned workout’s duration and intensity, your rider profile, and your gastrointestinal tolerance. Guidance can include carbohydrates before and during training, along with carbohydrate and protein targets for recovery. It is general fitness guidance, not medical nutrition therapy.

What is included in the RadNuvo free trial?

The 60-day free trial includes access to the complete RadNuvo platform, including season and weekly planning, daily workouts, readiness, analytics, nutrition guidance, event planning, and supported integrations. No credit card is required, and the trial does not automatically begin a paid subscription.

A cycling plan that changes when your life does.