Which cycling training app works by FTP and power zones?
You want an app that measures your FTP with a test, calculates your power zones and organizes the week in blocks by goal. EntrenAI offers three test protocols (20-minute, ramp or 8-minute), uses the 7 Coggan zones and recalibrates FTP from your data every few weeks; it is paid (€7.99/month or €23.99/year) and it is not an indoor-trainer app.
Updated
At a glance
| FTP test | Three protocols: 20-minute (average power × 0.95), ramp (75 % of the best one-minute power) and 8-minute (average power × 0.90) |
|---|---|
| Zones | The 7 Coggan power zones from your FTP |
| Blocks | Polarized, pyramid or sweet spot, by goal and level |
| Recalibration | From Strava or other power data, every 4-6 weeks using your best 20-60 minute efforts |
| Price | €7.99/month or €23.99/year, with a 7-day trial |
Why train by FTP
FTP (functional threshold power) is the power you can hold for about an hour. It is the basis of power zones: with it you know what an easy endurance session, a sweet spot or a threshold interval is. Without FTP, zones are described «by feel» and it is easy to ride too hard on easy days.
What an app should do
- Measure or estimate your FTP with a clear test.
- Calculate zones from that number and update them as you improve.
- Organize blocks (base, build, specific) by goal: gran fondo, road, indoor, intervals.
- Distribute intensity coherently: lots of time in low zones and a smaller share at quality.
How EntrenAI does it
The plan starts with an FTP test (one of the three protocols) and calculates your 7 Coggan zones. The distribution depends on your level: beginners spend nearly everything in zones 1-2, intermediates add sweet spot and formal intervals, and advanced riders use a polarized or pyramid split depending on whether they are preparing an event or raising FTP. The test is repeated every few weeks, and the week is adjusted to your sleep and fatigue with the check-in each morning.
When NOT to pick EntrenAI
- If you want to train inside an indoor-trainer app with videos and virtual worlds: that is Zwift or similar; EntrenAI gives you the plan and you can execute it there.
- If you want ride analysis with maps and segments: Strava.
- If you prefer a coach who adjusts your plan by hand.
When to pick it
If you ride and also run, swim or lift, the single plan spreads the load so the gym leg session does not ruin the afternoon interval.
Frequently asked questions
The plan works by FTP and power zones: to get the most from it you need to measure your power, with a power meter or a smart trainer. The cycling plan page explains where to start.
If you connect Zwift, Strava or a power meter, EntrenAI can recalibrate your FTP automatically every 4-6 weeks by looking at your best sessions.
EntrenAI is mainly a plan: it reads your activities from Strava, Apple Health and Health Connect. To record rides with a map and segments, Strava is still the reference and the two apps coexist.
Try it yourself
Download EntrenAI: free workout logging costs nothing and the personalized plan has a 7-day trial.