+  6 Week Base – 10hrs HR

HR based workouts. Three week mesocycle, designed for building aerobic base for a C or D grade rider. Suitable for physically strong people starting out in cycling. Not suitable for unfit people who are presently exercising less than 3 hours per week.

+  7 Week Base – 12hrs HR

Base training for a competitive cyclist, B Grade and up. 10 – 13 hrs per week. Builds aerobic fitness and cadence technique without too much hard riding. One mesocycle of 4 weeks and another of 3 weeks.

+  9 Week Build with Weights

8-12 hrs per week, power based periodised training plan incorporating 30/15 HIIT and VO2 Max intervals from 4 x 4 min building to 4 x 8 min. Two hard weeks, one recovery week.

+  FTHR Booster Build 1 – Block Periodisation 8 Weeks

HR based cycling plan suitable once base fitness is present. 8-12hrs per week, two block periodised four week mesocycles. The first one focusing on 30s sprint repeatablility and short duration over threshold training, and the second mesocycle focuses on Vo2 max capacity. One long ride per week.

+  FTP Booster Build 1 – Block Periodisation 8 Weeks

Power based cycling plan suitable once base fitness is present. 8-12hrs per week, two block periodised four week mesocycles. The first one focusing on 30s sprint repeatablility and short duration over threshold training, and the second mesocycle focuses on Vo2 max capacity. One long ride per week.

+  Best Ever 40k TT – Final 4 Weeks

For an Elite athlete who has already completed 3-6 months of base and build training. This phase includes efforts designed to lift speed and FTP with much work conducted on the TT bike on aerobars. Suitable for 40km TT preparation. 12 – 16 hours per week.