have finished my 4 week challenge. My goal was to start and keep training to be able to ride some bigger non-competitive rides next year again. Here’s what I wrote 4 weeks ago: ‘’Hello all! I'm Niels from the Netherlands, always did some cycling just now and then. Started seriously 2 years ago to be able to complete the 240 kilometers Amstel gold race, which i did. After that the training motivation was somehow completely gone and my other hobby Tennis took over.. Now i want to start again and keep training to be able to ride some bigger non-competitive rides next year again. I started today with my FTP test resulted in a 253 Watt and i want to increase this number to 263 Watt in 4 weeks and hopefully more. To be able to achieve this goal I will complete more than 🟢95% of my training as planned. As a 'sidetrack' i want to lose 10 kilograms of weight but that's a goal for the whole year’’ 📈 My 4 Week Challenge Results: • 96% of workouts completed as planned • Result 20 min test 1: 266 Watts • Result 20 min test 2: 285 Watts • +7,1% Improvement • FTP from 253 -> 271 Watts • Lost 4 kilograms In general i managed to get the results i wanted and even better 🤩 I really liked to do the challenge, having a structured plan, a goal to achieve and somebody watching you (Arne) Sometimes it was really challenging to complete the workouts, i also did compete in a tennis tournament in week 2, but i succeeded. I've learned a lot about training and types of training and i can achieve more than expected. Having a schedule is really what i need to perform well. I know myself, otherwise i get lazy and sloppy. For me the mobility and strength where really the difficult part, i really understand that they are important to become a better cyclist but with my body and some minor disability they where harder then riding above my FTP 😉 I want to continue to improve my cycling and want to see how much i can improve in the next year. I can recommend this challenge to every cyclist who wants to become better in a structured way. I think the 7% improvement was a big cheer moment 💪 And if i can do this a lot of other cyclist can to.

Hello all! I'm Niels from the Netherlands, always did some cycling just now and then. Started seriously 2 years ago to be able to complete the 240 kilometers Amstel gold race, which i did. After that the training motivation was somehow completely gone and my other hobby Tennis took over.. Now i want to start again and keep training to be able to ride some bigger non-competitive rides next year again. I started today with my FTP test resulted in a 253 Watt and i want to increase this number to 263 Watt in 4 weeks and hopefully more. To be able to achieve this goal I will complete more than 🟢95% of my training as planned. As a 'sidetrack' i want to lose 10 kilograms of weight but that's a goal for the whole year