8 Weeks to Stronger Climbing for Beginner Cyclists


Menachem Brodie

All plans by this Coach


9 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

2:25 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based tss based

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Human Vortex Training Menachem BrodieDesigned by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years.

Climb like you want to!
Cycling can be incredibly rewarding, and yet frustrating at the same time, especially when the group pulls away from you when the road tilts up....Having been there myself, and having had to learn quickly how to close that gap in my fitness, this plan offers Beginner riders, whom have been riding consistently 6-10 hours a week for the last 2-3 months an accelerated plan to get you back to the group, and even to the front! This plan has been proven time and again, to significantly boost climbing abilities for riders of all abilities, and backgrounds.

What does it mean "Longer time at Threshold Focus?"
This plan is focused on those who are pretty good climbers, but only if the climbs are less than 5-8 minutes in length. This program is focused on increasing your ability to maintain Threshold power for prolonged climbs.

But I have limited time to train!
This plan is built especially for those athletes who work full-time, and who need mid-week workouts less than 75 minutes in length (only 3 workouts are 70-75 min mid-week), with 2 weekend rides between 1.5-2.5 hours in length (1 weekend ride is 2.5 hours).

Mondays- Recovery Ride (except last week)
Wednesday & Fridays- OFF

Take it from someone who has been where you are, and is now an Expert Coach!This plan not only gives you the proven methods of a USA Cycling Expert Coach with International experience, but also from someone who was exactly where you are, and knows exactly what you need to see that YOU have fantastic climbing abilities within yourself!

What are you waiting for- your climbing legs await you!

Purchase of this program includes the Human Vortex Training Interval Descriptions document, which explains how to use your training plan to maximize results, PLUS email access to Coach Brodie at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at HumanVortexTraining.com or email Coach Brodie directly at: Brodie@HumanVortexTraining.com.

Menachem Brodie coaching certifications


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:34

Menachem Brodie, NSCA-CSCS, USAC-PBT

Human Vortex Training LLC

Remarkable Value provided to clients:
Advanced understanding of Biomechanics, Injuries, Rehab, & Sports performance (Mental & Physical components)

Having been one of the slowest riders of my riding group when I started, I had to quickly use my background in Strength Training & Exercise Physiology to figure out how to keep up. 10 years later, I've helped athletes around the world to maximize their potential and power!

  • Advanced experience & knowledge in Injuries, Rehab, and Sports Performance

Back to Plan Details

Sample Day 1

TESTING: Field Test Lactate Threshold W/ 5 min ALL OUT

Today we get an idea of your baseline fitness via a field test. This may be completed on the trainer, or outside.

Sample Day 2

Sweet Spots

To help us consolidate all the work we have been doing, and to allow you to feel the good ol' burn of the legs for a longer period of time, we now have a Sweet spot workout.

These sweet spots should be done at 88-94@ of your FTP, based on what you've been able to average for the END of the short SSI workouts.

Focus on smooth pedal stroke and power to the pedals, while keeping your upper body nice and solid throughout.

Sample Day 4

SSI's with Alternating Cadences

6 x 1 min FP

2x 10 min SSI's Alternating Cadences every 2 min within: 2 min Cad 95-100, 2 min cadence 85-90

10 min endurance in btwn sets

Sample Day 6

Progressive Ride

Start in the lower end of Endurance power zone, after 30 minutes, increase to the upper end of the Endurance Zone, lastly, for the last 20 minutes, Ride at TEMPO effort, 5 min c.d.

Sample Day 7

Endurance Ride

Endurance Ride.

Sample Day 8

Recovery Ride

6 minute warm-up

Focus on keeping in the lower level of Endurance for the ride today, keeping your cadence 85-95.

Many Riders will choose to do this at a park close to home, on the trainer, or on rollers, if they know how yo use them, as Recovery rides should be very controlled, and done at a lower pace.

For beginner riders, 20 minutes is more than enough to gain the benefits of the recovery ride. No need to go longer- just be sure that you're spinning the gears lightly the whole time- trying not to coast!

(RPE 2-3, HR zone 2)

Sample Day 9

SSI's with Alternating Cadences

6 x 1 min FP

2x 10 min SSI's(Lactate Threshold) Alternating Cadences every 2 min within: 2 min Cad 95-100, 2 min cadence 85-90

10 min endurance in btwn sets

8 Weeks to Stronger Climbing for Beginner Cyclists

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