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GTGF — Performance, Speed, Discipline
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GTGF Training Planner

Van doel naar je eerste bruikbare plan.

Vijf korte keuzes. GTGF vraagt alleen wat nodig is om veilig te starten; zones, testwaarden en extra personalisatie kunnen later.

Training Planner

Vijf keuzes. Daarna kun je trainen.

Doel, startpunt, weekruimte en kalender zijn genoeg voor je eerste plan. Exacte targets en extra testdata blijven optioneel.

GTGF vraagt alleen wat het plan echt verandert.

01 / DoelWhat are you training towards?

Choose what you want to train for. GTGF then determines the appropriate duration and progression.

1. Hoofdsport requiredChoose the sport at the center of this plan.
2. Doel / afstand requiredYour goal determines what GTGF needs to build. The required preparation time is set only after your full intake is complete.
Adjust plan length GTGF chooses a suitable length by default
02 / StartpuntWhat can you handle now?

Tell us what you are comfortably used to now. This helps GTGF avoid starting too hard or too easy.

Training level requiredChoose what best matches your training history; your current load remains leading.
Training preferencesNormal volume · Balanced · StandaardtaalOptional adjustment
Refine planChoose the volume and challenge that suit you

Meer tijd trainen, harder trainen en technischer aangestuurd worden zijn verschillende keuzes. GTGF bewaakt altijd je niveau, huidige belasting en herstelruimte.

Training volume
Difficulty
Hoe wil je dat GTGF coacht?Je trainingsniveau bepaalt de inhoud en progressie. Deze keuzes bepalen alleen hoe GTGF de training uitlegt en welke meetwaarden je wilt zien.
Taal van de coach
Trainingssturing
Refine planAdd current performance data optionalRecent running, cycling or swimming data helps GTGF make your targets more precise.
RPE

How hard a session feels on a scale from 1 to 10. This remains useful even without a sports watch.

FTP

A current cycling power reference for your zones. Only enter it when it was determined recently and reliably.

CSS

Your sustainable swim pace per 100 metres. GTGF uses it only as a practical pace guide.

VO2max

Je maximale zuurstofopname. In een training bedoelt GTGF hiermee korte, zeer zware maar controleerbare intervallen; niet blind sprinten.

Drempel / threshold

Een stevig tempo dat je langere tijd gelijkmatig kunt volhouden. Het hoort zwaar maar beheerst te voelen.

Sweet Spot

Een stevige fietszone net onder drempel, vaak rond 88–94% van FTP. Bedoeld om veel kwalitatief werk te doen zonder volledig leeg te gaan.

Over-under

Blokken waarin je afwisselt net onder en net boven je drempel. Het doel is schakelen zonder grote vermogens- of tempopieken.

Brick

Een combinatietraining waarbij je direct na het fietsen gaat lopen. Vooral nuttig voor triathlon en overgangsgevoel.

Benchmark

A standardised checkpoint used to adjust training targets; not a weekly maximum test.

This data is optional. GTGF never fills in known values silently. If useful account data exists, you can deliberately reuse it above and adjust it at any time.

03 / WeekWhat does your real week look like?

Indicate when you can train. GTGF does not need to use all those days or hours.

When does training genuinely fit?Enable a day and optionally set the maximum time available. Leaving it blank means only your weekly ceiling applies.
Multiple sessions in one dayAutomatically when appropriateOptional

Double days appear only with sufficient training history, weekly volume and recovery capacity. The second session remains supportive and is never automatically another hard session.

Equipment & measurementAvailable equipmentOptional

Only equipment that can change your training instructions is relevant.

GTGF adviceEnter your starting point first

Your available hours are only an upper limit. GTGF then determines how much training currently makes sense.

Why this suggestion?

Your available hours and days are a ceiling, not an instruction to fill them. GTGF starts from what your body is used to and uses more room only when the progression is ready.

04 / KalenderWhen does the work begin?

Choose an anchor: when you want to start or when your race takes place. GTGF calculates the rest.

Your chosen date becomes day 1. Each training week then runs for seven consecutive days.

Add a fixed race date optional

GTGF works back to Monday of week 1. Race day becomes your start line; the days after it are set to recovery.

Ready
Your input is complete.

Review the summary once more, then let GTGF generate the complete block.

Step 1 of 4 · choose your primary sport

After your plan

Save it and take it with you

Build your plan first. Then you can save it here in My GTGF, download it, add it to your calendar or email it to yourself.

Your plan is ready. Save it once in My GTGF, download it or email it to yourself; you do not have to redo the intake.

Current four weeks + route ahead

Download what is actionable now.

The next four weeks are concrete. Further ahead, GTGF exports a broad route instead of prescribing exact intervals months in advance.

Google Agenda

Download the calendar file first. Then open Google Calendar and choose Import & export in Settings.

Open Google Calendar ↗

Take your plan with you

Email your plan.
To yourself.

Receive your complete training plan in your inbox. This is only the functional plan email and does not subscribe you to GTGF marketing.

By submitting, you only ask GTGF to send this training plan to the email address provided. Privacy

Training + nutrition

Match your nutrition to this training week.

GTGF sends each day’s training load to the nutrition planner. Rest days keep an easy baseline; hard and long sessions receive targeted extra carbohydrates.

Rustdagrustige basis
Hard trainingextra brandstof
Long endurancemeeste brandstof
Build nutrition plan for this training →

Personal training plan

From start date
to race day.

A useful training plan starts with your goal and the time you actually have. The GTGF Training Planner distributes easy endurance, hard sessions, strength and recovery across a build that can run from one week to a full year.

You can build a plan for running, cycling, swimming, strength or triathlon. Enter a start date or event date and build purposefully towards a 5K, 10K, half marathon, marathon, cycling event or triathlon. Logged-in GTGF members can save multiple plans and reopen them later.

Triathlon training planSprint, Olympic, 70.3 and long distance → Running training plan5K, 10K, half marathon and marathon → Cycling training planTime trial, 100 km and Gran Fondo →

Find a race in the Netherlands →   Build your nutrition plan too →

Train smart

Guidance, not a prescription.

This planner provides general training suggestions and does not replace individual coaching or medical advice. With pain, illness, unusual fatigue or doubt: adjust, skip and consult a qualified professional.

Train with GTGF

Training detail

Your session.

Good execution first.Adjust weights, pace and duration to what you can execute with good technique. Stop with sharp pain or loss of control.

Your plan is the beginning

Make the next step logical.

A training plan becomes stronger when nutrition, a concrete start line and your progress are connected to it.

02 / FUEL

Fuel your training week

Let recovery, quality and long endurance determine the nutrition load.

Continue → 03 / RACE

Give the plan a start line

Find an event that gives your training a clear destination.

Continue → 04 / TRACK

Make progress visible

Connect Strava and follow weekly totals, momentum and milestones.

Continue →
Help improve GTGF

What can we improve?

Feedback is sent to GTGF by email and is not published publicly.