ChatGPT cycling training plan prompt

Create a cycling training plan for [GOAL EVENT OR OUTCOME] on [EVENT DATE OR PLAN LENGTH]. My current training is [CURRENT FITNESS AND RECENT RIDING]. I can train on [AVAILABLE DAYS AND TIME], with these equipment and route options: [EQUIPMENT AND TERRAIN]. My relevant health, injury, or safety constraints are [CONSTRAINTS].

Build a conservative, individualized plan from the information provided. Do not diagnose medical conditions, override a clinician, prescribe treatment, or assume I can safely complete high-intensity work. If a required input is missing, ask up to 3 clarifying questions before planning. If my stated constraints suggest medical clearance or a coach is appropriate, say so plainly and adapt the plan conservatively.

Produce:
1. A brief training rationale stating the event demands and the priority adaptations: endurance, threshold, climbing, sprinting, skills, or pacing.

2. A week-by-week schedule. For every ride, give duration, intensity using RPE plus power or heart-rate zones only if I supplied tested zones, purpose, warm-up, main set, cooldown, and fueling note for rides over 90 minutes.
3. A progression table showing weekly volume, key sessions, recovery day, and deload weeks. Increase workload gradually; do not stack demanding interval days without recovery.
4. Strength, mobility, and bike-handling work only where it directly supports the goal and fits the available time.
5. Adaptation rules for missed workouts, unusual fatigue, illness, heat, poor air quality, mechanical issues, and event-week tapering.
6. A simple log template tracking duration, RPE, pain, sleep, and completed intervals.

Before answering, check for abrupt volume or intensity jumps and ensure every hard session has a clear purpose. Flag any recommendation that exceeds the supplied health constraints or needs professional clearance.

Create an [NUMBER]-week indoor cycling plan for [GOAL]. My current ability is [CURRENT RIDING], I can train [AVAILABLE TIMES], and I have [EQUIPMENT AND METRICS]. Give each workout a warm-up, RPE or supplied-zone target, interval structure, recovery, cooldown, and purpose. Include one low-stress recovery option and rules for reducing a session when fatigue is high. Do not invent FTP or medical clearance. Ask up to 3 questions if needed, then check that hard workouts are separated by recovery.

Build a training and event-day preparation plan for [EVENT DISTANCE AND ELEVATION] on [DATE]. I currently ride [CURRENT FITNESS], have [TRAINING TIME], and use [EQUIPMENT]. Include progressive endurance rides, climbing-specific sessions matched to my terrain, fueling practice, pacing by RPE or supplied zones, bike-check list, taper, and contingency rules for weather or missed sessions. Do not promise a finish time or prescribe medical care. Ask up to 3 questions if needed and flag abrupt workload increases.

Create a cautious return-to-cycling plan for [NUMBER] weeks. Before my break, I rode [PAST RIDING]; currently I can comfortably do [CURRENT ABILITY]. I have [AVAILABLE TIME] and these constraints: [CONSTRAINTS]. Produce weekly rides with duration, RPE, recovery days, optional skills drills, and clear stop or reduce rules for pain, illness, or unusual fatigue. Do not replace medical guidance. Ask up to 3 questions only if necessary, then check that progression is gradual and that missed workouts are not made up.