The Beat Your Mates progression is designed for cyclists who want more than just fitness - they want the ability to surge, recover, and still have the legs to finish stronger than everyone else.
Within this plan, you have a 6 week progression of our 'Beat Your Mates' workout one one day as well as our Tempo progression on another day during the week.
It is very simple and easy to apply around your current training. The rest of the days are free to do your own easy riding, indoor Z2 and/or group riding.
Over six weeks, you'll progressively build your aerobic engine, improve VO2 repeatability, increase your ability to sustain high power under fatigue, and develop the anaerobic punch needed to make decisive moves when it matters most. Each session combines hard starts, sustained efforts, tempo durability, and finishing attacks to simulate real race and bunch ride scenarios.
Expect the first few weeks to feel manageable as you learn to control your efforts. By Weeks 4–6, you'll be holding higher powers for longer, recovering faster between surges, and discovering a new level of resilience when the pace lifts.
Whether your goal is to win the town sign sprint, stay with the strongest riders over the final climb, or simply become the rider everyone hates to chase down, this plan is built to help you train to surge, endure, and finish fast.
I am a full time cycling coach, working at the Road Cycling Academy. My main areas of expertise are road and mountain bike where I have competed at a high level for the past 15 years nationally and internationally.
I offer online online performance cycling coaching at multiple levels that can be seen on the Road Cycling Academy website.