Start with repeatability, not heroics
One repeatable session is more useful than one heroic day. RPE helps self-coached riders control effort when power or steady terrain is unavailable.
Use the rides you already like
Rolling roads, climbs, and fast endurance rides can all work. Keep the hard work controlled instead of turning every surge into a smash.
- Rolling tempo: use repeated 8-minute blocks at RPE 7/10 with generous easy recovery.
- Climbing feel: use longer seated blocks, smooth cadence, and controlled pressure.
- Fast endurance: keep most of the ride comfortable and place two or three focused blocks in the middle.
A real Hank conversation
FTP responds best to consistent time near threshold, sweet spot and threshold, plus enough easy riding to stay fresh.
Today: 10 min easy warmup. Main set: 3 × 8 min strong-steady, RPE 7/10, with 4 min easy, or 2 × 12 min strong-steady with 5 min easy; stay smooth, seated, 85–95 rpm. Finish with a 5–10 min easy cooldown.
Hank™ asked whether the rider preferred steady grinding, hills and surges, or group-ride sprinting. The same goal works better when the session fits the rider.
How to place the session
Start with one focused quality session a week. Add easy riding around it and progress total controlled work before making intervals harder.
Earn the quality session before you chase the number
RiseMove can help you decide whether today actually supports quality work. When it does, Hank™ can help you place the session in the week without turning every good day into a threshold day.