I have finished my 4 week challenge. My goal was to get race-ready for GFNC Grand Ballon. I did the same 20 minute FTP test as a month ago. Here’s what I wrote 4 weeks ago: ‘’Hello world :) My name is Finn I am a student from Frankfurt. I bought my first roadbike in the summer of 2024 after my K1 coach told me I needed to train my stamina. After that I really got a passion for cycling. I had my first race shortly after, it was the Cylassics in Hamburg. I applied for the 4 week challenge, because I want to get race ready again. This July I will be racing the GFNC Grand Ballon. I hope to learn new training methods and to get consistency into my training. Cheers!’’ My 4 Week Challenge Results: • 90% of workouts completed as planned • Result 20 min test 1: 237 Watts • Result 20 min test 2: 232 Watts • -2.1% Improvement • FTP from 225 -> 220 Watts Personally I really enjoyed the challenge, having someone in this case Arne :) doing most of the thinking helped a lot. I was able to incorporate the training into my busy schedule quite well. The communication was peak, Arne replied to all my questions and wishes quickly and helpful. I loved the Yoga sessions. While being really relaxing they also improvement my posture on the bike. I learned a lot about how to structure your training far more then let’s just say yeah lots of zone 2 and then intervals. Even tho my FTP declined during the Challenge, I feel stronger on the bike. I came into the challenge with a big disbalance of my right leg being significantly weaker because of a knee injury last November. Now my right leg is almost on pair with the leg one, big part of that I believe the gym session to have done. Also my conditions for the last ftp test where not optimal, I had a hard schift as an service in a restaurant it was almost 38c temperature. I will do another ftp soon and update you guys with the results. I really liked like I said the yoga and how well the trainings plan met my recovery, it felt like I was always recovering but in a positive way, like progress.

Hello world :) My name is Finn I am a student from Frankfurt. I bought my first roadbike in the summer of 2024 after my K1 coach told me I needed to train my stamina. After that I really got a passion for cycling. I had my first race shortly after, it was the Cylassics in Hamburg. I applied for the 4 week challenge, because I want to get race ready again. This July I will be racing the GFNC Grand Ballon. I hope to learn new training methods and to get consistency into my training. Cheers!

I was planning to write something earlier in the week but got a bit more busy so had to move it over and over again, this means that now I can combine two things in one post! Firstly I had a sport medical test in Frankfurt on Wednesday, last time I did this was around September. In that +-6 month period I have made some amazing gains! To very briefly summarize; 1) I increased my Vo2 max by 8 to 63! 2) Massive increases in LT and IAS (see picture) 3) Fixed my heart rate zones (were really bad due to me always riding too hard) 4) Increase of 1 w/kg at VT1 5) Increase of 0,7w/kg at VT2 6) Managed to not only break my prior time on the test but destroy it by 4(!) additional minutes at higher wattages (I finished at 340 watts for 1 minute 5,2 w/kg, after doing 3 minutes on 30 fewer watts since 100 watts) (Last time I ended at 310 watts for 5 seconds) And this all while suffering from hay fever and a (significantly) hot room. The best thing is this was not even the best gains of the week as on Friday the 1st of May I rode Eschborn Frankfurt! An amazing atmosphere where 12.000 people would ride before the pro's. I was joined by a friend who would constantly drop me on longer climbs last year but I hoped it would be different this year. The race / tour ride was just below 100 kms with around 1350 meters of elevation with notably the Feldberg (11km at 5,2%) where my record was 39 minutes. We had the plan to ride at an average of 30km/hr minimum so that's how we started. START The start was insane, so many people. The first 20 kilometres were relatively flat leading trough the city circuit and I was pushing it, wanting to move as far to the front as possible so we could join the faster groups that started earlier. I was so cocky and flew past cyclists with my mate behind me, even ended up doing a sprint at the official finish line, hitting a new max power and 5 second pr (1326watt max, 1241 watt 5 seconds both more than 1 w/kg increase). After we left the city we slowly started to go uphill, recovery mode and waiting for the climb, mainly following the group.