With this plan you'll learn the basics to becoming a better cyclist. Practice short sprints, high intensity rides and pyramid workouts.
WEEK 1: your journey begins now
Week 1 #1 - Activation Workout
The first workout of this plan will focus on activating fast-twitch muscle fibers. Key points are: High cadence, and to be rested before the session
Recommended timing: TUESDAY
Week 1 #2 - Strength Workout
The workout is focused on developing strength and neuromuscular activity. Focus on efficient power transfer to the pedals. Pay attention to a stable position on the bike and precise movement of the ankles during pedaling.
Recommended timing: WEDNESDAY
Week 1 #3 - HIIT Workout
HIIT is on the agenda today. With this training, we work on tolerating the by-products of anaerobic work, such as lactate. We'll continue with the respiratory system, so I'll focus on breathing because you're definitely out of breath during this workout.
Recommended timing: SATURDAY
WEEK 2: let's speed it up a little
Week 2 #1 - Sprint workout
You have been working hard - carry on riding; you are now improving your fitness! Today you have a short sprint workout. This workout consists of short sprints that will improve your finishing speed.
Recommended timing: TUESDAY
Week 2 #2 - Strength workout #2
In this workout, focus on efficient power transfer to the pedals. Pay attention to a stable position on the bike (without movements of the trunk and head) and stability of the ankles during pedaling.
Recommended timing: WEDNESDAY
Week 1 #3 - HIIT Workout #2
HIIT is on the agenda today. With this training, we work on tolerating the by-products of anaerobic work, such as lactate. We'll continue with the respiratory system, so I'll focus on breathing because you're definitely out of breath during this workout.
Recommended timing: SATURDAY
WEEK 3: keep on rolling!
Week 3 #1 - Sprint Workout #2
Today you have a short sprints workout. This workout consists of short sprints that will improve your finishing speed.
Recommended timing: TUESDAY
Week 3 #2 - Contrast Workout
Today we will use the contrast of strength and explosiveness. The workout is focused on developing strength and neuromuscular activity. Focus on efficient power transfer to the pedals. Pay attention to a stable position on the bike and precise movement of the ankles during pedaling.
Recommended timing: WEDNESDAY
Week 3 #3 - HIIT Workout
HIIT is on the agenda today. With this training, we work on tolerating the by-products of anaerobic work, such as lactate. We'll continue with the respiratory system, so I'll focus on breathing because you're definitely out of breath during this workout.
Recommended timing: SATURDAY
WEEK 4: The last week!
Week 4 #1 - Sprint workout
Today you have a short sprints workout. This workout consists of short sprints that will improve your finishing speed.
Recommended timing: TUESDAY
Week 4 #2 - Contrast workout #2
Today we will use the contrast of strength and explosiveness. The workout is focused on developing strength and neuromuscular activity. Focus on efficient power transfer to the pedals. Pay attention to a stable position on the bike and precise movement of the ankles during pedaling.
Recommended timing: WEDNESDAY
Week 4 #3 - HIIT workout
HIIT is on the agenda today. With this training, we work on tolerating the by-products of anaerobic work, such as lactate. We'll continue with the respiratory system, so I'll focus on breathing because you're definitely out of breath during this workout.
Recommended timing: SATURDAY
Product
Company
Copyright ©2025, VirtualTraining s.r.o. All rights reserved.