See what you are doing.
A concrete week with duration, intensity and purpose for every session.
Built around your real week
A plan you do not just receive.
You understand it.
Choose your goal, level and available days. GTGF builds your training step by step and immediately shows which sessions need extra recovery or more carbohydrates.
Free planner · no account or payment details needed to view your first plan.
01 Goal + level
02 Available week
03 Training + nutrition
PLANNER PREVIEWWEEK 04 / 12
10 KMTUETempoblokkenHard · extra carbohydrates52 min
WEDRustige duurloopConversational pace · normal meals45 min
FRIStrengthTechnique · recovery + protein40 min
SUNLange rustige duurloopPraattempo · onderweg eten85 min
Know why.
Hard sessions, easy hours, strength and long endurance each have a clear purpose.
Fuel what is coming.
Then connect the same training week to the nutrition planner without entering everything again.
The GTGF method
From an easy foundation to race ready.
The planner gradually adjusts how much you train, how many sessions are hard and how much recovery you need. Only later does the work become truly race-specific.
Adaptation & technique
Short achievable sessions, recovery and learning to move well.
Easy endurance
More minutes at conversational pace without making every week harder.
Opbouw
Focused hard blocks, only after the easy foundation is stable.
Race-specific
Goal pace, bike-run combinations, simulations and fueling practice.
Easing towards race day
Less volume so fatigue drops while your rhythm remains.
Your level changes the week
Not everyone should get the same plan.
A beginner needs more time to adapt than a performance athlete. GTGF adjusts training days, double days and hard sessions to the selected level.
Beginner
Run-walk where needed, short sessions, plenty of recovery and pace work only later.
Experienced
One consistent hard session and controlled week-to-week progression.
Gevorderd
More training moments and no more than two focused hard sessions.
Performance focused
More easy hours around a small number of important hard sessions.
More than a plan
Technique remains part of performing better.
Use the planner for your week and open the technique guides for your sport from the same route.
RUN / ECONOMY
Running
Efficiënt bewegen, een goed ritme en stap voor stap meer aankunnen.
Houding · ritme · efficiëntieOpen technique guides →BIKE / POWER
Cycling
Vermogen, tempo verdelen en een efficiënte fietshouding.
Tempo · trapritme · vermogenOpen technique guides →SWIM / FLOW
Swimming
Waterligging, water pakken en rustig ademen.
Water pakken · ritme · controleOpen technique guides →STRENGTH / FORCE
Strength
Sterker worden zonder je volgende duurtraining te verstoren.
Stabiliteit · toepassen in je sport · krachtOpen technique guides →Training plans by sport
Start with your sport.
Then personalize the plan.
A good endurance plan uses the same principles, but execution differs greatly between running, cycling and triathlon. Start with the route that matches your goal, then build your own plan.
SWIM · BIKE · RUN
Triathlon training plan
From sprint and Olympic to 70.3 and long distance, with bike-run combinations, recovery and race nutrition in one build.
View triathlon → 5K · 10K · 21.1 · 42.2Running training plan
Combine easy hours, hard sessions, long endurance and strength around your level and race date.
View running → POWER · ENDURANCE · FUELCycling training plan
Build power and endurance for a time trial, 100 km or Gran Fondo without making every ride the same.
View cycling →Your week is the starting point
Build the plan.
Then connect nutrition.
You do not need an account to see what your training week could look like.
Build my free training plan