Looking to qualify for UCI Gravel World Championships and improve your overall performance?

This structured, power-based training program has been designed by Tasman Nankervis, previous 2023 SEVEN UCI Gravel World Series winner and holder of a Master’s degree in Exercise Physiology. It is tailored for intermediate riders aiming to perform at their peak for the FIVE/SEVEN Gravel events.

The program combines high-intensity intervals with endurance-based volume training, specifically targeting the physiological demands of the course. Sessions are built around repeated efforts and sustained work in the tempo and threshold zones — key determinants of success in gravel racing.

Athletes begin with a 20-minute Functional Threshold Heart Rate test to accurately establish individual training zones. The weekly structure includes 2–3 quality interval sessions, complemented by aerobic base training. A scheduled recovery week in Week 5 allows for optimal adaptation before progressing into the final five-week performance phase.

In the final week, riders complete a race-specific simulation session designed to replicate course demands, ensuring both physical readiness and tactical confidence heading into competition.

This program provides a structured, evidence-based pathway to arrive at your target event prepared, confident, and ready to perform!