This 12-week programme brings together two areas of expertise, structured endurance training and strength & conditioning, to deliver a progressive, well-integrated plan designed specifically for competitive cyclists. Built collaboratively by experienced coaches, the plan ensures that on-bike training and gym work complement each other, rather than compete, allowing you to maximise adaptation while managing fatigue effectively.
The focus is on developing a robust aerobic base through structured Zone 2 and Zone 3 riding, alongside a progressive strength programme designed for riders who already have experience in the gym. Each week is carefully planned to balance training load, recovery, and progression, helping you build sustainable fitness, durability, and performance.
This plan is ideal for riders able to commit 8–12 hours per week, looking to improve endurance, efficiency, and overall physical robustness ahead of race-specific training. The strength training plan will have two versions available, the first will be for novices, and home based strength training equipment, the other is for experienced lifters using performance gym equipment. See below for more details.