Turn Your Data Into Direction.
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CIS Training Systems
The System™ 6×6 PowerMap™
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THE SYSTEM 6×6 PowerMap™
PowerMap™ — John Doe
CTL 38
ATL 30
TSB / Ramp 11 / -2.0
Key Metrics
MFTP
239 W
TTE
0:32:26
Pmax
811 W
FRC
9.0 kJ
VO₂ Proxy
48
Stamina
77
Snapshot: ~3.14 W·kg at MFTP; Pmax ≈ 10.6 W·kg. Emphasis for TT season: raise near-threshold durability and execution quality before adding top-end.
iLevels for Cycling — Last 90 Days
| Level Name | Power (W) | Percent (%) | Duration (h:m:s) |
|---|---|---|---|
| Recovery | 0–134 | 0–56 | -- |
| Endurance | 134–182 | 56–76 | -- |
| Tempo | 182–210 | 76–88 | -- |
| Sweetspot | 210–227 | 88–95 | -- |
| FTP | 227–251 | 95–105 | -- |
| FRC/FTP | 251–351 | -- | 1:10–12:32 |
| FRC | 351–489 | -- | 0:22–1:10 |
| Pmax/FRC | 489–665 | -- | 0:07–0:22 |
| Pmax | ≥665 | -- | 0–0:07 |
Pattern from WKO: very large Recovery, solid Endurance/Tempo, light Sweetspot/FTP, and minimal exposure above FRC/FTP—aligns with TT focus but limits repeatability/top-end.
Training Elements × Energy Systems
Strengths
- TT mindset — controlled pacing bias; solid aerobic economy signals (Stamina 77).
- Execution readiness — consistent Endurance/Tempo time gives foundation for build.
Developing
- Sweetspot & FTP durability — extend steady near-threshold toward 45–60′.
- Cadence control — hold 85–95 rpm under load to limit Pw:Hr drift.
- Force/Tempo — torque-endurance to stabilize TT power on rolling terrain.
Limiters (now)
- Speed Endurance / VO₂ access — sparse high-intensity exposure curbs repeatability.
- Anaerobic capacity — FRC 9.0 kJ is modest; we’ll touch it without compromising TT work.
The System™ 6×6 PowerMap™
Training Element ↓ × Energy System →
Rings show weekly progress (sample)
| Training Element | Pmax | VO₂ Max | TTE | FRC | MFTP | Stamina |
|---|---|---|---|---|---|---|
| Endurance | -- | -- | ||||
| Cadence Control | -- | -- | ||||
| Force / Tempo | -- | -- | ||||
| Speed Endurance | -- | -- | ||||
| Power Generation | -- | -- | -- | -- | ||
| Lactate Clearance | -- | -- |
Legend:
Strength •
Developing •
Limiter •
-- = low/direct relevance
Choose Your Path — Gran Fondo 2026
Power Your Pedals — $199.95/mo
- Build Sweetspot & FTP durability with cadence control.
- Weekly structure for steady aerobic progression.
- Perfect if you want focused blocks without race-specific layers.
Race Day Prodigy — $249.95/mo
- Add event-specific prep for hilly Fondos & fast finishes.
- Touches of VO₂ / Speed Endurance without losing TT strength.
- Dialed execution: fueling, gearing, pacing plans.
Precision Performance Coaching — $349.95/mo
- Fully custom programming & week-to-week oversight.
- Targeted limiter work (VO₂ / repeatability) layered onto TT base.
- Best choice if you want podium-level outcomes and tight feedback loops.
Coach’s Note — John
John, here’s the straight truth in my voice.
You’re a TT engine. MFTP 239 W (~3.14 W/kg) with TTE ~32′ and Stamina 77 says you can hold steady power, but the ceiling isn’t the limiter—durability and execution are.
Pmax 811 W shows snap on demand; FRC 9.0 kJ is modest, which is fine for Gran Fondos. What will move your whole graph is calm, repeatable work done exactly the way it’s written.
Non-negotiables
- Cadence 85–95 rpm under load. If rhythm breaks, shift—don’t mash.
- HR discipline: ≤ 3% Pw:Hr drift. If HR keeps climbing, you back off.
- Power box: hit floors/ceilings, minimize spikes, no coasting.
- Smooth body, quiet hands. Make the file boring—in a good way.
- Lap every rep and leave one line of feedback. We coach execution, not ego.
What success looks like
- Near-threshold sets extend from ~20–30′ blocks toward 45–60′ steady with clean drift.
- Sweetspot/FTP time grows without cadence collapse.
- VO₂/Speed-Endurance touches get added after the lines are smooth—then repeatability rises without wrecking your base.
Mindset
FTP isn’t a goal—it’s a mirror. Don’t get it twisted. We don’t chase power; we express it through control. When the files get calm and consistent, then we turn the dial.
Choose your lane for 2026 Fondos
- Power Your Pedals — structure to harden Sweetspot/FTP durability.
- Race Day Prodigy — adds event-specific sharpening without losing your TT strength.
- Precision Performance Coaching — fully custom oversight if you want podium-level accountability.
Mantra: Honor HR cap. Hold cadence. Manage power.
Practice becomes performance. One ride at a time.