To view an overview of all our training plans and a summary of their key features, click here.
What does this plan do?
This plan helps to condition your muscles and ligaments and build a base level of aerobic fitness that will help you to safely and successfully complete subsequent training involving higher volumes of both low and high intensity work.
The plan has four key objectives:
1. Gradually increase the length of your longest ride each week.
2. Gradually increase the length of time you can spend riding above your threshold power.
3. Gradually increase the length of time you can spend riding slightly below your threshold power.
4. Gradually introduce some high-power surges to begin activating your Type IIa and Type IIb (aka 'fast twitch') muscle fibres.
Who is this plan for?
This plan is particularly suited to cyclists who have had an extended break from training, or who are new to structured training, but have already been riding in an unstructured manner for at least a couple of months.
This plan can be used by cyclists of any age or discipline.
Key Features
We believe our plans stand our from the crowd. We’ve done our very best to provide an experience that’s as close as possible to having on-hand coach support, with ample guidance on how to get the most out of our plans, and clear information on what we’re trying to achieve both session-by-session and week-by-week to keep you motivated. Our plans are grounded in science and supported by over a decade of full-time coaching experience.
This plan includes:
- A comprehensive PDF user guide, providing information on how to implement the workouts correctly and how to adapt the plan if necessary
- Structured sessions, meaning all sessions can be automatically exported to your headunit or synced to training platforms like Zwift or TrainerRoad and are ridable in ERG mode
- An initial FTP test to help set training intensity zones, using a methodology we’ve refined for improved accuracy through working with 100s of athletes
- Each workout’s purpose and key adaptations clearly communicated, including references to scientific papers
- Notes summarising the week's training and the goals for the next training block, so that you always know where your training is heading
High North Performance is a cycling training and metabolic testing consultancy based in Harrogate, UK. We provide customised training programs and performance diagnostic services to professional and amateur athletes using both established and novel training methods, leading testing and analysis technology, as well as a scientific and strategic approach to planning and preparation.