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Road Cycling & Crit Racing Shape Boost - 8 week Build Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Josephine Noack

All plans by this Coach


8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Get ready for the road racing season! This plan builds up your race specific fitness for every rider targeting road races, crits or other roadcycling events.

The plan provides a perfect preparation of 8 weeks leading into your season.
We wanted the program to fit into your everyday life as easy as possible so on Monday - Friday no workout is longer than 90min and can either be ridden outside or done on the turbo.

The plan can easily be adjusted to your individual needs. We have include recommendations, variations and optional sessions in the plan.
We also shedule some off-the-bike sessions. If it helps your performance, injury prevention or you just enjoy it, you can add even more. But keep in mind that the bike sessions are quite demanding and to really benefit from them you have to be fresh and recover afterwards!

This program is the right one for you, if you already have some experience in cycling. Ideally you've done a base training phase in the last weeks and are ready to handle some intensity.
If not, it is not a problem! But we would suggest to reduce the number of interval sessions and replace one of them per week with a low stress endurance session.

Feel free to contact us via if you need any help with this training plan, want some advice or just get in touch with us!
Visit to find out more about our coaching and customized training plans.

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How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
09:42:00 04:30:00
Other x3
01:00:00 00:30:00
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
09:42:00 04:30:00
01:00:00 00:30:00
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Josephine Noack

noack sport support

Triathlon, Cycling, Swimming, Running
with a specialization in long- and short-distance triathlon, X-Terra and off-road cycling.

We offer personalized training plans built for Individuals.
Every athlete is different and so should be his training. We combine a scientific approach, data analysis and metrics with a high emphasis on your overall well being, healthy lifestyle, your longterm development and your subjective feelings.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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