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Cat 4 to Cat 3 UPGRADE 12 wk. Base Training to kick A$$ & Take Names

Includes Structured Workouts

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

Learn More about Structured Workouts.


Menachem Brodie

All plans by this Coach


13 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

Human Vortex Training Menachem BrodieDesigned by exercise scientist, expert coach and athlete Menachem Brodie, BS, CSCS this program brings you his knowledge, experience, and expertise from coaching endurance athletes from around the globe the last 9+ years.

Preparing to upgrade from Cat 4 to Cat 3?

This training program is exactly what you need to make the jump to Cat up, and not just survive, but to RACE STRONG from the start.

What does the program offer me?

Giving you the training philosophies and proven approaches that Human Vortex Training has used over the last 9 years to help riders just like you, Cat up and DOMINATE. Unlike other Base training programs which feature long endurance rides, this training program offers you enough intensity to help you drastically improve your Power numbers, AND improve your Endurance.

How much riding will I need to do?

This program is built for 3 mid-week rides, and 2 weekend rides. Weekday rides are 65-75 minutes in length, and most weekend rides 3-4 hours in length, for a total of 8-10.5 hours a week of riding.

What about my weekend group and team rides?

Yup. We have you covered there too! One weekend ride, nearly every single week, is a group ride, the other is an Endurance ride, which can be done in a group setting, so long as you learn how to ride smart, and avoid doing any unnecessary work. This training plan will help teach you not only how to push your body and energy systems to new levels, but also to use your mind to help you "Train Smarter, Not Harder"™, and how to carry that over into your Racing and Riding.

Get the advantage you need, to "Cat up" and be strong from the start!

Questions? Please visit us on the web at or email Coach Brodie directly at:

Menachem Brodie coaching certifications

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
09:16:00 04:15:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
09:16:00 04:15:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Menachem Brodie, NSCA-CSCS, McGill Method Certified Practitioner

Human Vortex Training

I help 40+ year old cyclists & triathletes get stronger & feel better than they did at 20

  • Leading Strength Coach for Cyclists & Triathletes
  • World's only McGill Method Certified Cycling & Triathlon Coach

I've helped age-group cyclists and triathletes from beginners to seasoned veterans, just like you, to get stronger in their sport of cycling or triathlon, improve mobility, flexibility, balance, and power, to live a pain-free active life that they love & can do until they decide to stop.

  • 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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