Online Cycling Training Plans
Cycling Training Plans That Offer Maximal Gains in Minimal Time!
Suppose you're highly self-motivated or not yet ready to work with an online cycling coach. How can you become a stronger cyclist? I'll tell you how: these downloadable cycling training plans offer a perfect alternative. You'll still have directed, structured training that will help you climb better, ride faster and finish rides stronger. I've designed these training plans to maximize your fitness gains in the shortest amount of time possible. You don't have to answer to an online cycling coach or a coach who's riding next to you evaluating your progress. You can simply choose the plan that fits your needs and available time, download it and ride your heart out.
If you're not sure about which of these training plans is appropriate for you, E-mail me and I'll help to set up a customized training plan to fit your needs or recommend one of these downloadable plans.
Workouts are based on Lactate Threshold Heart Rate or Functional Threshold Power (LTHR or FTP) which you can read more about in this post.
Quick Jump:
Consults and Testing – Training Plan Support – Gravel Grinder/Battenkill Training – Full Season Training Solutions – Modular Training Programs – Recreational Training Programs – High Intensity Trainer (HIT) Workouts
Online Coaching Consultation
Online cycling coaching consults are available for customers who wish to get a more defined idea of their abilities and what kind of training would benefit them the most. I've got years of experience as an online cycling coach and have helped thousands of people meet their goals through consults and coaching, so reach out and get the help you need to get fast!
- Email based consultation
- Skills assessment, athlete strengths and weaknesses
- Goal setting assistance
- You'll receive a detailed, multi-page write-up of recommendations to help increase your cycling skills and fitness
- $25 for full consult with recommendations on specific interval work or specific training plans
- Contact Coach Rob to request a coaching consult.
Zone 4/5/6/7 Testing
For those athletes using power meters testing your Zone 5, Zone 6 and Zone 7 power thresholds is far more accurate than calculating them. This workout not only tests your Zone 4 (FTP or Functional Threshold Power) but also tests your Zone 5 (VO2 max), Zone 6 (anaerobic capacity) and Zone 7 (neuromuscular) power. Analysis is detailed within the workout directives, but Coach Rob can be contacted for further help.
This is the perfect way to start any training plans and gives you the most accurate way to work through them.
- Test your Functional Threshold Power
- Test Zone 5/VO2 Max Power Threshold
- Test Zone 6/Anaerobic Capacity Threshold
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Training Plan Support – For Downloadable Cycling Training Plans
Training plan support is designed to be used with any of my downloadable training plans. It is not a substitute for individual coaching and is only designed to help you implement your downloadable training plans to the best of your ability. It is also designed to answer any in-depth questions athletes may have and to allow for minor modifications to downloadable training plans based upon athlete necessity.
- Support for all my downloadable cycling training plans (purchase requires purchase of downloadable training plan(s))
- Multiple purchase options available to match the duration of your downloaded training plan (For example, if using my 12-week base module, I recommend a 3 month Training Plan Support commitment.)
- Allows for 1 email/week to discuss training questions pertaining to your downloadable plan, modifying downloaded plans to fit your schedule, breaking up workouts, fitting training/downloaded plans into your season schedule, etc.
- Does not cover strength coaching, nutrition coaching or general fitness coaching. For that, I recommend dedicated one-on-one coaching or an upgrade to my Executive Coaching Service and Forum.
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Gravel Grinder and Battenkill Training PlanTour of the Battenkill has positioned itself as America's Queen of the Classics! With an open gran fondo and an open pro/am race, Battenkill is one of the premiere gravel grinder challenges in the US today.
Chalking up 64 miles, 8 dirt sections (making up 15 miles) and 4000+ feet of vertical gain with 17% maximum gradients, Battenkill is not a race (or gran fondo) for the faint of heart. Though it may sound like a tall order, my training solution has been proven again and again to prepare you for the worst conditions and toughest challenges. After multiple iterations of my Battenkill training plan, I'm delivering the best of the best for you here. You'll be the king of the peloton with this 24-week complete training solution. You'll start with testing and base work, move through build and climbing training and finish up on a high peak as you roll into Battenkill a stone cold killer, ready to climb to the top step.
If other gravel grinder races are more of your bread and butter, fear not. This program is suitable for any kind of dirt road, gravel grinder or epic enduro event. Got the Dirty Kanza on your list? Check. Monkey Knife Fight? Check. Any gravel dream you may have? Check.
As a bonus, I've written my Unbreakable Core Stability program right into the Battenkill training plan. You'll get that written into the program (a 50$ value) because core strength and stability is THAT important when riding off road.
Here's what you'll get:
- 24 weeks of training, broken down into 4 strength/base weeks, 8 cycling base weeks, 8 build weeks and 4 peak weeks
- Up to 10.5 hours per week of training
- Build muscular endurance, leg speed skills and raise your functional threshold power
- Utilize my revised 20-minute strength training workout to give you increased muscular endurance and explosive power on the bike
- Put down huge power on the dirt by keeping your core strong and durable with my included Unbreakable Core Stability program.
- Become proficient in the zone 4 and 5 work necessary to handle changes of pace in the field
- Become confident riding on dirt roads by performing skills and workouts on unpaved terrain
- Test your mettle with a dress rehearsal: a 4 hour “mock race” before tapering into your racing peak
- *Note that my Unbreakable Core Stability module uses a kettlebell and mobility bands as recommended on my Strength, Mobility and Training Essentials page.
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Full Season Training Solutions
If you're looking for a soup-to-nuts solution that takes the guesswork out of your training, this is the option for you. Offering from 23 to 27 weeks of training all in a single package, you'll be set up for almost half a YEAR of directed, high-intensity fitness gains. If that's not enough, you can add any of my specialty modules (at a 15% discount!) to get even more bang for your buck!
Full Season Training Solution
If you're looking for a no-frills season long training solution, you've reached the right place. Designed for all fitness levels and cycling disciplines, this package combines my most popular cycling training plans in one easy to use package.
- Build solid fundamentals and neuromuscular pedaling skills with my 12 week base module
- Ramp up your fitness with proven High-Intensity Training protocols in my 8 week build module
- Carry all that fitness into our major goals with my simple, yet effective 3 week peak module
- Add any of my specialty modules to your package and enjoy a 15% discount on each additional module
- Specialty modules include climbing, criterium, cyclocross, Raw Strength and Unbreakable Core Stability modules
- Add any of my High Intensity Trainer Workouts for short, trainer specific, skill-focused workouts and enjoy a 15% discount on each
- Add this and any specialty modules or HIT workouts to your cart, enter the coupon code “season” and take 15% off those specialty modules or HIT workouts.**
- If you're an advanced cyclist who's been riding for a number of years, has several years base of fitness or has strongly competitive intentions, check out my Advanced Full Season Training Solution.
- **Note that this discount only applies to any additional items you purchase, not the Full Season Training Solution itself.
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Advanced Full Season Training Solution
If this season isn't your first rodeo, and you're looking to really shake up your fitness, this Advanced Full Season Training Solution is going to be the plan that does that. Designed for the racer, competitive group rider or seasoned cyclist, this package combines my most thorough and detailed cycling training plans into one fitness boosting package.
- Build advanced fundamentals and hone your neuromuscular skills with my 12 week advanced base module
- Skyrocket your fitness with cutting edge High-Intensity Training protocols in my 12 week advanced build module
- Taper into our major goals and attack them with high form with my simple, yet effective 3 week peak module
- Add any of my specialty modules to your package and enjoy a 15% discount on each additional module
- Specialty modules include climbing, criterium, cyclocross, Raw Strength and Unbreakable Core Stability modules
- Add any of my High Intensity Trainer Workouts for short, trainer specific, skill-focused workouts and enjoy a 15% discount on each
- Add this and any specialty modules or HIT workouts to your cart, enter the coupon code “season” and take 15% off those specialty modules or HIT workouts**.
- If you're a more beginner cyclist, one who's not familiar with the rigors of structured training, or is interested in basic riding fitness (no competitive goals), check out my Full Season Training Solution for an easier (but still very effective) plan.
- **Note that this discount only applies to any additional items you purchase, not the Advanced Full Season Training Solution itself.
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Module Based Cycling Training PlansModule Based Training is a series of cycling training plans that allow athletes to “build” their own training solution. Simply select the modules you want to use and start adding and subtracting them to build a complete training plan. Each of the specific modules is broken down into component weeks that you can select and add or subtract depending on your calendar. In addition to these cycling-specific modules, available strength based and cross-training programs include my Raw Strength program and Unbreakable Core Stability program (which you can find here, along with my recommended strength training tools and equipment). Workouts are based on Lactate Threshold Heart Rate or Functional Threshold Power (LTHR or FTP) which you can read more about in this post.
Base Module
- 12 total weeks of training
- 3 rest weeks
- Build neuromuscular coordination and endurance, get lean and build muscular endurance
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Advanced Base Module
- 12 total weeks of training (10 interval weeks and 2 rest weeks)
- 4.5-7 hours/week of total training
- Progressively increase training stress
- Build neuromuscular efficiency in multiple positions
- Become comfortable in the drops and out of the saddle
- Designed to work in conjunction with my Raw Strength Module for a complete base training solution.
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Build Module
- 8 total weeks of training
- 2 rest weeks
- Raise functional threshold, increase VO2 max repeatability and build muscular endurance
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Advanced Build Module
If you're an advanced level rider (you've been riding for years, been through training plans before or are looking for that last 1% edge) this build plan is the one for you. This advanced version takes full advantage of all my high intensity training principles to create a plan that will increase your fitness in a big way. Designed to elicit physiological gains that will carry you to success, this plan will push you to your limits while allowing plenty of recovery time:
- Designed for ADVANCED LEVEL CYCLISTS!
- 12 total weeks of training (9 interval weeks and 3 rest weeks)
- 5.25-8.5 hours/week of total training
- Progressively increasing training stress
- Raise threshold power
- Unlock Zone 5, Zone 6 and Zone 7 power potential by raising VO2 max
- Designed to work in conjunction with my Advanced Base Module and my peak module for a complete season long training solution
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Peak Module
- 3 total weeks of training
- 2 weeks of declining training, 1 week of full taper
- Work at race/event level pace, manage fatigue and recovery, build form.
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Advanced Peak Module
If you're an advanced level rider (you've been riding for years, been through training plans before or are looking for that last 1% edge) and you're looking to peak hard for an event, you're in the right place. This advanced version of my peak program takes full advantage of all my high-intensity training principles to create a plan that will sharpen your fitness and hone your form to a razor's edge. Designed to elicit physiological gains that will carry you to success, you'll receive the following:
- Designed for ADVANCED LEVEL CYCLISTS!
- 3 total weeks of training (3 “long” peak weeks and 2 “short” peak weeks)
- 5-8 hours/week of interval training
- High-intensity interval training designed to sharpen your fitness
- Minimize fitness adaptation losses while building form
- Designed to work in conjunction with my Advanced Base Module and my Advanced Build Module for a complete season long training solution
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Climbing Module
- 4 total weeks of training
- HIT Climbing Power Rollover INCLUDED
- Learn the endurance necessary to climb out of the saddle, handle pace changes and cover attacks
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Criterium Module
- 4 total weeks of training
- Build VO2 max, Zone 5/VO2 Max repeatability, sprinting power, bell lap endurance
- Build your “matchbook” and learn to recover after hard efforts
- Combine with my base, build and peak modules for a complete race specific training system
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Time Trial Module
- 8 total weeks of training (6 interval weeks and 2 rest week)
- 6-8 hours/week of total training
- Progressively increasing training stress
- Build power in your TT position
- Combine with my Base Module, Advanced Base Module and/or Build Module for a complete training solution.
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Century Module
- 12 total weeks of training
- 3 rest weeks
- Use as a standalone training plan or combine with any other module for a more comprehensive plan.
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Cyclocross Module
- 6 total weeks of training
- Includes skill drills, high intensity fitness drills and “mock race” drills
- Use as a standalone training plan or combine with any my Build Module for a more comprehensive plan.
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Recreational Cycling Training PlansRecreational training plans are designed primarily for recreational riders who have jobs, families and lives off their bike. They are all cycling specific workouts which can be done on a trainer or outside (weather permitting) and are designed to elicit as many fitness gains as possible in a short time frame, giving you the biggest bang for your buck. Built in rest days ensure ample recovery and enough time to mow the grass when you need to. These plans have mostly been supplanted by my module based training programs (as noted above) but these offer a wonderful introduction to following a training plan for beginners and casual cyclists. Workouts are based on Lactate Threshold Heart Rate or Functional Threshold Power (LTHR or FTP) which you can read more about in this post.
High Intensity Interval Training (HIIT) 12 Week Recreational Plan
Plan details: This monster plan is built for those “everyday riders” who have jobs, families and other commitments and is designed around the premise that intensity trumps duration. It will give you big gains in endurance, (neuromuscular) pedaling dynamics and muscular endurance, all in concise, BRUTAL workouts. Perfect for someone looking to build a strong base and then use a specific plan to tune up for a race or event!
- 12 weeks
- 3-6 hours per week with 3 built in rest days per week
- Focus on muscular endurance, pedal stroke efficiency and all around fitness.
- Difficulty – moderate to hard.
- Recommended base period before starting plan: 1-2 months base fitness.
- Recommended for: Beginners, Intermediate riders.
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8 Week Recreational Base Builder Training Plan
Plan details: This 8 week program is geared towards beginner cyclists who are looking to boost their aerobic endurance, ride longer, ride faster and lose weight.
- 8 weeks
- 4.5 – 8 hours of training per week with 3 built in rest days
- Focus on pedal stroke efficiency and aerobic endurance, the keys to helping you ride longer and more efficiently.
- Follow the Base Builder with the Force Builder for double the fitness gains.
- Difficulty – easy.
- Recommended base period before starting plan: none.
- Recommended for: Beginners, early season intermediate riders.
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8 Week Recreational Force Builder Training Plan
Plan details: This 8 week program is designed for beginner cyclists who are interested in improving their hill climbing and average riding speeds. By increasing muscular endurance, you'll increase your speed and strength over long rides.
- 8 weeks
- 6 – 9 hours of training per week with 3 built in rest days focuses on pedal stroke efficiency and force development, helping you ride faster and climb stronger.
- Proceeding the Force Builder with the 8 Week Base Builder makes a killer combination!
- Difficulty – easy.
- Recommended base period before starting plan: 1-2 months base fitness.
- Recommended for: Beginners, early season intermediate riders.
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12 Week Recreational Training Plan
Plan details: Combining the best of the 8 week recreational plans, this 12 week program is designed for beginner cyclists looking to build all around endurance and strength (also useful for more advanced recreational cyclists looking for a 12 week early base building plan.)
- 12 weeks
- 5 – 9.5 hours of training per week with 3 rest days per week
- Focus on pedal stroke efficiency, aerobic endurance and muscular force development, making you an all around complete rider.
- Difficulty – easy to moderate.
- Recommended base period before starting plan: none.
- Recommended for: Beginners, intermediate riders.
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12 Weeks to a Century Plan
Plan details: 12 weeks of training is geared towards recreational century riders and builds the endurance necessary to finish a century strong.
- 12 weeks
- 6.75 – 11.5 hours of training per week with 3 built in rest days
- Focus on all around development (pedal stroke efficiency, climbing proficiency, muscular strength development and steady state riding) helping you finish 100 miles with confidence, strength and speed.
- Difficulty – moderate.
- Recommended base period before starting plan: 1-2 months base fitness.
- Recommended for: Beginners, Intermediate riders, advanced riders with limited training time.
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Skill Specific Plans
Skill specific plans are designed to help a cyclist improve in their weakest areas. Hate climbing? Want to be able to ride off the front of the group? These plans will help you to realize your dreams. They are highly focused plans that are designed to elicit gains in very specific paradigms (climbing, time trialing etc.) Each plan is based on using your own level of proficiency as a baseline, providing a relative difficulty that is the same no matter how experienced you are. Workouts are based on Lactate Threshold Heart Rate or Functional Threshold Power (LTHR or FTP) which you can read more about in this post.
Climbing Skill Builder Plan
Plan details: This highly specialized plan will help you climb faster, finish long climbs stronger and teach you how to suffer (and make others suffer on your wheel.) 12 weeks, 4-6.75 hours of training per week with 2 to 3 built in rest days, focuses on raising threshold power, improving muscular endurance and recovery from hard efforts, allowing you to climb steadily and accelerate when necessary.
Difficulty – hard
Recommended base period before starting plan: 3-4 months aerobic conditioning and endurance riding.
Recommended for: Intermediate to advanced riders. Beginners may need to substitute additional rest days in the program.
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Time Trial Skill Builder Plan
Plan details: This plan is perfect for those with a time trialling weakness or those who wish to put the hurt on the local group ride. It can also be used as a late base period training plan to great effect. 12 weeks, 5.5 – 8.5 hours of training per week with 2 built in rest days, focuses on raising functional threshold power, increasing pedaling efficiency and improving aerobic endurance to let you put in a huge turn of speed on the front of the group. Note that a time trial bike is not required to utilize this plan.
Difficulty – moderate to hard.
Recommended base period before starting plan: 2-3 months base building.
Recommended for: Intermediate and advanced riders. Beginners may need to substitute additional rest days in the program.
$40- Your cart is empty.
Sprint Skill Builder Plan]Plan details: Coming soon!
High Intensity Trainer (HIT) Workouts
The goal of using these High Intensity Trainer (HIT) workouts is to teach cyclists the skills that translate to outdoor/on road situations. These workouts are a series of short duration, high intensity workouts designed specifically for use on indoor trainers and are designed to build and hone fundamental cycling skills, build fitness and be adaptable to today's extremely busy schedules.
Workouts are based on Lactate Threshold Heart Rate or Functional Threshold Power (LTHR or FTP) which you can read more about in this post.
Individual Workouts
Individual workouts allow you the freedom to pick and choose workouts based upon your interests and/or weaknesses.
HIT Finish Faster Workout
If you've ever found yourself on the last lap of a race or in the final stretch of a fast group ride and you just didn't have the power to out-kick your rivals, this HIT workout is for you. Each part of this 45 minute workout is designed to help you finish faster, from the last lap to the last meters of a sprint. Designed to train high intensity physiology and recoverability, you'll be making repeated attacks, building high intensity steady state endurance, recovering enough to attack again and learning how to finish off a break with a hard sprint for the line.- Your cart is empty.
HIT Berg Buster Climbing Workout
Workout details: Paying homage to the medium length (1 mile in length or less) steep bergs of Belgium, this HIT workout is designed to train your body for the stresses of attacking moderate climbs. Grouped into blocks, the first block will focus on pushing hard gears through your most powerful muscles (glutes and hamstrings) and accelerating in the saddle using your quads, simulating surges in the peloton. The second block will force you to get comfortable accelerating out of the saddle to simulate covering attacks from the front. The third block puts it all together, teaching you how to be a berg busting ace!
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Core Power Ver. 1
Workout details: Off the bike workouts are a staple of the off season, and none are more important than core stability. Huge gains in power, back pain relief and endurance can be realized by building core stability, especially in the transverse and lateral planes. With this workout, you'll receive a video demonstration and description of the workout along with a sheet detailing the sets and reps suggested.
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HIT Sage of Spin
Workout details: Everyone dreams of having the smooth and supple pedal stroke seen on ProTour riders. Honing those neuromuscular skills will not only make you more relaxed and fluid on the bike, but will make you more efficient and more powerful. This 40 minute workout will force you to build technique and smooth your pedal stroke, making you a more versatile, stronger rider.
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HIT Climbing Power Rollover
Workout details: Are you sick and tired of getting blown off the back of each climb on your weekly group ride? Do you want people to ask you “dude, what have you been doing over the past couple weeks?” when you SMOKE them up every climb? Want to surprise those weight weenie climbers as you rip by them on the descent while they bask in their “glory?” This workout is for you. Designed to train you to divide climbs into segments, manage your energy expenditure and train you to use differing cadences and muscular tensions in order to climb powerfully and descend like a demon.
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HIT Belly Buster
Workout details: Along with putting out more power, dropping weight is one of the quickest keys to gaining speed. If you've got a few extra pounds around the midsection, then this workout is for you. Designed to increase body fat utilization as an energy source and boost your metabolism, when used regularly this workout will help you shed pounds and become leaner in weeks.
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HIT Muscular Extradurance
Workout details: Having trouble with endurance during your rides? Do you wish you could climb longer and feel fresher at the end of your long rides? Does your form break down after 40 miles? Chances are your muscular endurance isn't up to snuff. This workout will help you overbuild your muscular endurance so you can power up the biggest, steepest climbs and still remain strong enough for the town line sprint at the end of the day.
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HIT Cadence Control
Workout details: Do you find that your rides have “one speed?” Are you constantly having trouble with accelerations and decelerations on your group rides? Are you one of those riders who is just amazed when someone “drops the hammer and just ratchets up the pace” and leaves you standing still? You need to learn how to control a wide range of cadences and this workout is for you. It teaches you the fundamentals of how to use pedaling speed to increase and decrease your power and rolling speed.
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HIT Group Ride Master
Workout details: Are you struggling to hang with the Saturday group ride? Do you always feel winded and tired when it comes time to hit the front and pull? Does the group leave you behind once you pull off? This workout will help fix those problems. Group Ride Master is designed to force your body to recover under duress and teach you how to hit zone 5 power/heart rate and repeat it time and time again. You'll also work on perfecting your pedal stroke and deal with the hurt that a group ride puts on you.
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HIT Endurance Tabatas
Workout details: The one thing that most cyclists lack is VO2 max repeatability. They lack the ability to drop the hammer and then pull it back and maintain a hard threshold effort. If you fit that bill, then you'll love this workout. Endurance Tabatas will force you into that VO2 max range and then condition your body to recover at threshold. You'll be amazed when you take this skill outdoors and start shattering your group rides with it.
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HIT Skill Packs
HIT Skill packs are an economical way to build fundamental skills and focus on specific dimensions of cycling fitness. Whether your issue is climbing, group riding or carrying around a few extra pounds, you'll find a package that will suit your needs.
Hill Climber HIT Skill Pack
Details: Climbing is perhaps the single most confounding challenge for average cyclists. While some cyclists are naturally gifted climbers, this workout pack will help even the most “gravitationally challenged” riders attack hills with confidence.
Included are the following HIT workouts: Climbing Power Rollover, Muscular Extradurance, Endurance Tabatas
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Speed Development HIT Skill Pack
Details: Developing leg speed and cadence control skills is necessary to ensure increased power production and efficiency. Leg speed and control is the basis of increasing your speed and power. This workout pack will challenge your leg speed and neuromuscular ability, give you a smooth and supple pedal stroke.
Included are the following HIT workouts: Cadence Control, Sage of Spin, Belly Buster
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