Skip to content
GTGF — Performance, Speed, Discipline
Start free NL

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

Five choices. Then you are ready to train.

Your goal, starting point, weekly availability and calendar are enough for your first plan. Precise targets and additional test data are optional.

GTGF only asks for details that meaningfully change your plan.

01 / GoalWhat 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. Goal / distance 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

Training longer, training harder and receiving more technical guidance are different choices. GTGF always considers your level, current load and recovery capacity.

Training volume
Difficulty
How would you like GTGF to coach you?Your training level determines the sessions and progression. These choices only affect how GTGF explains workouts and which metrics you see.
Coaching language
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

Your maximal oxygen uptake. In training, GTGF uses this for short, very hard but controlled intervals, not all-out sprinting.

Drempel / threshold

A strong pace you can maintain steadily for a while. It should feel hard but controlled.

Sweet Spot

A challenging cycling intensity just below threshold, often around 88–94% of FTP, for substantial quality work without going all out.

Over-under

Intervals alternating just below and above threshold. The goal is to handle changes without large spikes in power or pace.

Brick

A combined session in which you run immediately after cycling, especially useful for triathlon and practising the transition.

Benchmark

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

Hartslagzones

Optioneel, en aanvullend op RPE/%FTP/CSS: kies zelf hoe GTGF je hartslagzones bepaalt. Dit zijn gepubliceerde, algemene zonebanden, geen gepersonaliseerde labmeting.

Hoe wil je je hartslagzones bepalen?

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 and take it with you

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

Your plan is ready. Save it to My GTGF, download it or email it to yourself; there is no need to repeat 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.