Follow this 4-week Training Plan to improve your skills.

Puncheur's plan

Ride like a Puncheur, a typically well-rounded, powerful, and agile rider. It will help you ride stronger for longer over hilly terrain.

Your starting point for indoor cycling training

Improve your climbing by building strength through torque on the pedals to help you keep a constant tempo on long and steep climbs.


To become a good Puncheur, you must be able to handle frequently changing or repeatedly escalating tempos at high intensities. All of this awaits you in the coming week. The week will end with an endurance workout with small surges that disrupt your pace. But don't worry, they won't be too intense.

WEEK # 2

In the second week, we will have the same program, but don't worry—it will be the last time. The workouts have to be repeated and increased in order to achieve the desired effect.


In the third week, we have some changes for you. We will increase the training dose by one extra workout. You can expect an improved Ramp Rusher with extra sprints and one particular workout to test your Vo2max. The last workout will be Cadence Craft, which will help you get your legs spinning from heavy intervals.


We will complete your preparation in the last week. Your anaerobic threshold and tempo workouts are the last training units. You can expect some new workouts.

What to do after the training plan?

After completing the four-week training block, it's crucial to give your body the rest it needs. Enjoy a week of easy riding in zones 1 and 2, and maintain a cadence of 90 RPM. Remember, rest is just as important as training. Ignoring rest and recovery can lead to overtraining, so prioritise it.