01 / YOUR STARTING POINT
PLAN.
Your goal. Your week.
Tell us what you want to achieve, how much you ride, and when you are free. Get a training plan built around your starting point.
MTWTFSS
Plan. Ride. Review.
02 / PUT IT INTO MOTION
RIDE.
Your trainer. Or the open road.
Follow your sessions and record your rides. Organise workouts in Intervals.icu, with optional Zwift sync for indoor training.
03 / MAKE THE NEXT RIDE BETTER
REVIEW.
Your ride deserves a closer look.
Share your FIT file. Receive personal feedback by email, with small adjustments to your plan as you progress. Every indoor or outdoor ride counts as one activity review.
.FITEMAIL FEEDBACK
Then go again. A little more direction, every ride.
01 PLAN
A starting point.
Not a one-size-fits-all plan.
Your goal, your current riding routine, and the days you have available shape the plan. Simple enough to start. Flexible enough to keep going.
WHEREVER YOU ARE STARTING
Different riders.
The same simple loop.
You do not need to be fast.
You just need a reason to ride.
Just bought your first bike?
Start with a manageable routine and build confidence, one ride at a time.
Make riding a habit.
Find structure for your week, build endurance, and work toward feeling stronger on the bike.
A date on the calendar?
Train with purpose for your first sportive, a charity ride, or a bigger distance.
Ready for your next race?
Give your amateur racing or competition goals a more structured plan and regular feedback.
For non-professional cyclists at every level. Riders who currently hold, or have previously held, a professional cycling contract are not eligible.
THREE DETAILS. YOUR DIRECTION.
The plan starts with you.
The short questionnaire lives in your rider space. No medical history or complicated setup questions.
Open your rider space ↗- 01 / YOUR GOAL
A first long ride, a more consistent week, an event, or amateur competition.
- 02 / YOUR STARTING POINT
How often you are riding now, so the plan starts from your current routine.
- 03 / YOUR AVAILABLE DAYS
A schedule built around the days you can actually get on the bike.
02 RIDE
Take the plan
to your pedals.
Download your sessions, organise your week, then ride indoors or outdoors. Every ride you submit counts as one activity review.
START WITH WHAT YOU HAVE
Your bike. A ride file.
A reason to keep going.
Indoor equipment is optional. So is Strava. What matters is a recorded ride and a goal to work toward.
A way to record your ride.
A bike computer, trainer, or recording app that can provide an original FIT file. Check that your setup can export one.
The original file, not a screenshot.
A FIT file contains the ride data available for review. Screenshots and activity links do not replace the original file in this workflow.
A quick note from you.
Was the session as expected? Did you take a different route or run out of time? A little context makes the feedback more useful.
FROM TRAINING FILE TO RIDE FILE
- 01
Get your sessions.
Download the workout files provided with your plan and read the session notes.
- 02
Put them on your calendar.
Organise the supplied workouts in Intervals.icu. Sync with Zwift if you use it for indoor training, or follow your outdoor session guidance.
- 03
Keep the original FIT file.
Record the full session, including the cool-down. Export your ride file and add a short note about how it went.
03 REVIEW
Understand this ride.
Give the next one direction.
Receive an email review that connects your planned session, recorded data, and ride notes. Clear observations first, then practical next steps.
INSIDE A THRESHIUM LAB REVIEW
A closer look at a real sample.
SESSION REVIEW / 2 × 12 MINUTES
Two steady efforts.
A clean session.
Both planned intervals were completed at consistent recorded power. The review also caught a missing cool-down segment and different FTP settings across platforms.
WORK COMPLETED2 × 12 min
Both planned intervals
POWER PER INTERVAL166 W
Primary power meter, both sets
RECORDING GAP5 min
Cool-down missing from primary file
01 Did the session match the plan?
The two 12-minute efforts held at roughly 165–166 W. The planned recovery and endurance block were completed too, making execution the clearest positive in this session.
Warm-upSet 1RecoverySet 2EnduranceCool-down*
Session structure illustration, not raw telemetry. *Missing in the primary recording.
Compare the two efforts
| Effort | Duration | Trainer power | Primary power meter |
|---|---|---|---|
| Set 1 | 12:00 | 163 W | 166 W |
| Set 2 | 12:00 | 163 W | 166 W |
02 What needed a closer look?
The last five minutes were absent from the primary recording. The sample review used a secondary recording for cool-down power and explicitly noted that heart-rate data for that segment was unavailable.
Different FTP settings were also identified across the training platforms. That difference matters when comparing displayed zones and training-load figures.
THE REVIEW DOES NOT END AT THE NUMBERS
Useful feedback. Small adjustments.
Your email review explains what went to plan, what needs attention, and what comes next. The detail depends on the data your ride file contains.
LESS GUESSWORK. MORE GOOD RIDING.
One plan.
A full feedback loop.
Choose the period that fits your goals. Both options include your plan, email ride reviews, and small adjustments along the way.
$5.99 CAD31 reviews · 31 days
$59.90 CAD365 reviews · 365 days
Cycling training guidance only. We focus on your sessions and training progress, without asking for medical history or providing medical advice.
THE 31-DAY PLANCAD
$5.99 / 31 days
31 activity reviews within 31 days.
A full year for 10 × CAD $5.99, with 365 activity reviews within 365 days.
- A plan around your goals and availability
- Indoor sessions and outdoor ride guidance
- 31 activity reviews within 31 days — indoor or outdoor
- Small plan adjustments along the way
One uploaded ride = one activity review. Indoor and outdoor rides use the same allowance.
Additional ride review$0.49 CAD each
Preview only · Checkout is coming soon
Purchasing is not open yet. Explore the rider space preview ↗
BEFORE YOU CLIP IN
Good questions.
Straight answers.
Here are the essentials about plans, files, and feedback.
Is this for someone with their first bike?
Yes. Threshium Lab is for non-professional cyclists at every level: beginners, riders building fitness, event participants, and amateur racers. Riders who currently hold, or have previously held, a professional cycling contract are not eligible.
Do outdoor rides count too?
Yes. Each indoor or outdoor ride submitted for review counts as one activity. Both use the same allowance: 31 reviews within 31 days, or 365 within 365 days on the annual plan.
Do I need Zwift, Strava, or a power meter?
Zwift is optional for indoor training, and no Strava connection is required. Start with a setup that can record and export a FIT file. Power, heart rate, and cadence can add detail when recorded; the review can only use data your file contains.
What do I send after a ride?
The original FIT file and a short note about how the session went. Keep the note about your riding. You do not need to provide medical history. The rider space currently checks files locally; actual upload and email delivery are not connected yet.
How does the feedback reach me?
By email. The review focuses on how the ride matched the planned session, what stood out in the available data, and whether a small adjustment to the next sessions would help.
What if my week changes?
Mention changes to your available training days or riding time with your session notes. Your plan can be adjusted around your schedule rather than treating every missed session as something to catch up on.
What happens if I use all my reviews?
Additional activity reviews cost CAD $0.49 each. The annual allowance is 365 reviews within 365 days, not 31 reviews per month. Buying extra reviews is not connected in this preview.
Is this medical advice?
No. Threshium Lab provides cycling training guidance. It does not diagnose conditions or provide medical treatment. The starting questionnaire asks only about your cycling goal, current riding routine, and available days.
Your next ride can have a direction.
First bike, first event, or your next race. Start from where you are.