Welcome to Block 4 in our comprehensive cycling training programme.

The womens all round fitness plan is a 24 week training plan delivered in 6 blocks of 4 weeks progressive training. Our system is a proven method of building a deep level of all round cycling fitness and maintaining it throughout the summer period.

The plan covers all of the 5 core fitness abilities.
- Aerobic endurance,
- muscular endurance,
- aerobic capacity,
- anaerobic endurance
- and neuromuscular power.

By improving all 5 of these abilities you will develop a deeper aerobic engine, be able to make sustained hard efforts, have the condition to go into the red and recover, as well as develop some zip and power to respond to quick changes of pace.

The training system is ideal preparation for all riders looking to take part in Sportives, Gran Fondos, Century rides, Club rides and Charity rides or you can use it simply for the pleasure of seeing your performance sky rocket.

The Plan is made up of:-
2 x shorter sessions that can be done inside or outside - however they suit the turbo better and set to power so great for Zwift.
1 x resistance training sessions with guidance on exercises - but if you can fit a second one in you will really some great on the bike gains.
1 x Longer endurance ride - just need you, a bike and a HR monitor.
1 x Recovery/ cafe ride

If you have any questions you can contact me on Sue@propello.bike at any time or check out https://www.propello.bike/female-coaching/ for more info.