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 Health
Weight loss
Improve base fitness
Just starting out
Day 1: 1 X Sweetspot
Day 2: Rest
Day 3: 1 X Sweetspot
Day 4: Rest
Day 5: 1 X Tempo/Rest
Weekend: 1 X Outdoor ride 1-2hrs
Duration: 6-12 weeks
Change Sweetspot to Powerhour after 6 weeks
Add another training day
Move to base building
Base Building Focused on developing a base for racing
Increase FTP
For the time crunched athlete
Day 1: 1 X Sweetspot
Day 2: 1 X Tempo
Day 3: 1 X Sweetspot
Day 4: Rest
Day 5: 1 X Sweetspot
Day 6: 1 X Power 90min
Day 7: 1 X Outdoor ride 3-4hrs
Duration: 6-12 weeks
Change PowerHour to longer outdoor ride
Increase duration of sessions
Do another FTP test
Move to Race Prep
Race Prep General race fitness
6 weeks away from a race
Increase recovery rate
Increased speed
Improved climbing ability
Day 1: 1 X HIIT
Day 2: 1 X Tempo (reduce FTP to Zone 2)
Day 3: 1 X Hurtbox
Day 4: Rest
Day 5: 1 X Tempo
Day 6: PowerHour
Day 7: 1 X Outdoor ride 3hrs
Increase duration of sessions
Only do this for 6 weeks up to the event
Increase duration of sessions
Move to recovery post event
Taper: Reduce duration & increase rest days
Challenge yourself to move to Podium Finisher
Podium Finisher Category podium
Maximise performace
Based on training phase
Based on the nature of the event
3 X Indoor
3-4 X Outdoor
Ideally coach prescribed
Train twice a day

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