Training Plan
Get Fitter
Measurable results in just four weeks.
Get progressively better with a plan designed to improve your fitness level.
WEEK 1: let's get the basics right first
Session #1 - Endurance
Welcome to your GET FIT training programme! Let's start with your fundamentals - endurance.
Improve your fat burning by riding at an endurance pace - ride longer with less effort! Get started right now.
Recommended timing: TUESDAY
Session #2 - Speeding Up
Off you go for your second session! Ready to speed up?
This workout will prepare your body for the upcoming structured intervals. Get used to them with this session.
Recommended timing: THURSDAY
Session #3 - All Out
It's time for your last session - the first week is almost over!
Show us your power in the short sprints - go all out like you are sprinting against your best friend.
Recommended timing: SATURDAY
Session #4 - Easy Group Ride
First week is always the hardest so let's finish up with a nice and easy optional group ride to see improvements in your fitness.
WEEK 2: get a taste of different types of workouts
Session #1 - Burn Fat
Let's start the second week of the GET FITTER workouts series with some serious FAT BURNING!
Your fat burning will be at the maximum with this session. Burning fat is good for getting you in shape and improving your endurance - get fit for your long rides.
Recommended timing: TUESDAY
Session #2 - Sweet Spot
You have been working hard in the past few days - carry on riding and improve your fitness!
Now it's time to include more extended and more difficult intervals. Improve your pace in longer efforts with this training session.
Recommended timing: THURSDAY
Session #3 - Cadence Drills
Let's finish the second week on a high - here come some cadence drills!
Pushing hard at a high cadence will make your riding more efficient. In this session, try to pedal at a higher cadence for 2-minute periods, between 90 and 100rpm.
Recommended timing: SATURDAY
Session #4 - Easy Group Ride
Do you feel like joining us for another easy group ride to finish up the second week of training?
WEEK 3: you are on a roll, keep pushing
Session #1 - Lead the Bunch
You've been training hard for two weeks. Now it's time to lead the pack.
Get yourself into the position of the pro-domestics and be able to push hard at the front quickly.
Recommended timing: TUESDAY
Session #2: Cadence King & Queen
Have you got what it takes to become the King or Queen of the peloton?
Make your muscles more efficient with high cadence drills. Increase the cadence every minute up to 120 RPM and then go down again.
Recommended timing: THURSDAY
Session #3: The PRO Rider
You are on your way to becoming a pro in the last session of week three.
The pros often use this session in their training programmes. Be able to ride longer at a higher intensity to improve your VO2max capacity.
Recommended timing: SATURDAY
Session #4 - Easy Group Ride
We recommend you try this easy group ride to feel the improvements in your fitness level before starting the final week.
WEEK 4: final week that leaves you breathless
Session #1: The Breakaway
You are entering the last week of the training plan - GREAT JOB! let's finish what you've started!
This session will train you for your next breakaway from your friends. Feel like a pro riding a Grand Tour with less pain at a higher pace.
Recommended timing: TUESDAY
Session #2: Effective Fat Burning
You already ride like a pro and look like a pro, too!
Improve your fat-burning process and get better at riding longer rides. If possible, try doing this session in the morning for the most effective fat burn.
Recommended timing: THURSDAY
Session #3: Oxygen Needed
You are almost there - the last session is here!
Let's complete the week with a high-intensity effort over 100% FTP. Discover zones that are way above your comfort levels.
Recommended timing: THURSDAY
Session #4 - Easy Group Ride or Race
This is the final session, we knew you could do it! Well deserved group ride to spin out your legs.
Training Plan in PDF
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