Start your week as you mean to go on - with a short race. Choose between a road or time-trial bike and jump into the new week at race pace. This prologue might seem short, but it's intense and is sure to get you warmed up.

Effort level: push yourself

This group ride is sure to keep you engaged. The moderate speed can be quite hard on some uphills and it definitely makes sense to use the slipstream on the flats. But don't worry if you are about to get dropped - the magnet feature of the group leader will pull you back. The group ride is 1 hour or longer, so get yourself a snack and some water, you're gonna need it.

Effort level: 3 W/kg

Climb up this week's hill and claim your KOM. How many watts per kilo can you maintain to the summit? Choose your pace carefully - there's some serious work to be done and medals to be won.

Effort level: show us your best

Want to clock up some kilometres and are looking for some company? Join this group ride, where you can build up your endurance base with others on a fairly easy ride. It's a long route that will take at least 1.5 hours but the speed is always friendly and even if you are getting dropped, the team leader will keep you in the bunch.

Effort level: 2.8 W/kg

Alright, at 3.5 W/kg it's not exactly easy, but it's spectacularly exciting. This ride will add some elevation to your training stats! Let's conquer those hills together.

Effort level: 3.5 W/kg

​​Join the race with ups and downs, switching between pushing hard up the hills and resting on the downhills. Always changing pace is a good test of your fitness, or good practice to improve it. What other plans could you possibly have for your Friday?

Effort level: give it your best shot

There's only one goal here - stay as close to the Group Leader as possible. Sounds easy? He is pretty good, but maybe you are too... There's no winner, but the effort is the same as when you race. Expect challenging routes and a challenging pace. So if you feel like joining a fast bunch of riders, you're at the right place.

Effort level: 4 W/kg

This crit race is a short 3-10 lap race organised on a flat 1.5-3km lap. It's fast, with most of the riders grouped in the main peloton before someone tries to make the break. An advantage is that, even if a rider gets dropped, they can be -1 lap and join the bunch again. So you never ride alone and there is constant action.

Effort level: go hard

How fast are you on the flat stages? Join Saturday's race with no major hills. Ride in the peloton, watch your slipstream and be ready for a fast finish!

Effort level: no one can give more than 100%, right?