Cycle Training

What sessions should I do?

We have sessions ranging from Zone 3-6 at CycleZone. Each Zone targets specific training adaptations. To get the most out of your training at CycleZone, it is advisable to first decide what your training goal is. The below table is a basic guideline to give you an idea on what you should focus on.

To get started at CycleZone, please email info@cyclezone.co.za.

CycleZone Recommended Session Guide

Rider Focus Goals Recommended Sessions Progression
Have Fun & Get Fit Duration: 6-12 weeks
At least 5 hours per weeks
Health
Weight loss
Improve base fitness
Just starting out
Day 1: 1 X Tempo
Day 2: Rest
Day 3: 1 X Sweetspot
Day 4: Rest
Day 5: 1 X Tempo/Rest
Weekend: 1 X Outdoor ride 1-2.5hrs
Add strength & conditioning
Add Power Hour sessions after 6 weeks
Increase duration of outdoor rides over time
Re-test your FTP after 4-6 weeks
Base Phase Duration: 6-12 weeks
At least 7 hours per weeks
Focused on developing a base for building on in the Build Phase
Rest
Day 2: 1 X Tempo
Day 3: 1 X Sweetspot
Day 4: Tempo / Power Hour
Day 5: Rest
Day 6: 1 X Tempo
Day 7: 1 X Outdoor ride 3-4hrs
Add gym strength training, core, and glute activation
Increase duration of sessions from 60 to 90 min
Outdoor rides focus on low intensity and time in the saddle
Re-test your FTP every 4-5 weeks (RAMP test)
Build Phase Duration: 6-8 weeks
At least 7 hours per weeks
Focused on developing a base for building on in the Build Phase
Rest
Day 2: 1 X Hurtbox
Day 3: 1 X Tempo
Day 4: Sweetspot
Day 5: Tempo (Reduce FTP to Zone 2)
Day 6: 1 X Power 90min
Day 7: 1 X Outdoor ride 3-4hrs
Reduce gym strength training, focus on core and muscle activation
Increase duration and intensity of sessions
Add additional training sessions
Re-test your FTP every 4-5 weeks (RAMP test)
Race Phase General race fitness
6 weeks away from a race
Increase recovery rate
Increased speed
Improved climbing ability
Day 1: Rest
Day 2: 1 X HIIT
Day 3: 1 X Hurtbox
Day 4: 1 X Tempo (reduce FTP to Zone 2)
Day 5: 1 X Hurtbox
Day 6: PowerHour
Day 7: 1 X Outdoor ride 2-3hrs
Reduce time in the saddle, increase intensity
Taper 1-2 weeks before race: Maintain intensity but reduce duration / intervals & increase rest days
Recover post event

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