Training Plans for Cyclists
Subscribe to start your training plan
- Choose from ten four-week plans to get you fast and fit for your favorite sprint or climb
- Customize your plan based on your weekly training volume, from five hours per week to twelve
- Improve your fitness with bike workouts that can be completed indoors or outdoors
- Included free with a subscription. Start your Free 30-Day Trial.
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Sixty Minute Climb
Climbing Endurance (Galibier)4 Weeks · 5 Workouts per Week
Is there an epic climb on your bucket list that you’d just love to check off? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to improve your sustained, sub-threshold power.
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A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Forty-five Minute Climb
Steady State/Climbing Endurance (Trollstigen)4 Weeks · 5 Workouts per Week
Is there a 40-60 minute hill climb that you’d love to tackle? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your lactate threshold power with a mix of workouts both above and below that intensity.
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A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Thirty Minute Climb
Lactate Threshold/Steady State (Old La Honda)4 Weeks · 5 Workouts per Week
Do you have a favorite 20-40 minute hill climb that you’re eager to PR? Take your preparation to the next level with this training plan. It’s four weeks long, and it’s designed to improve your power at lactate threshold and sharpen your sustained climbing power.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Fifteen Minute Climb
Lactate Threshold (Fourmile)4 Weeks · 5 Workouts per Week
Itching to mix it up on that 12-20 minute hill climb you’ve had your sights set on for a while now? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your lactate threshold power and sharpen your climbing ability.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Ten Minute Climb
VO2 Max/Lactate Threshold (Poggio)4 Weeks · 5 Workouts per Week
Do you have a favorite 8-12 minute hill climb that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your power at lactate threshold and top end speed with some VO2 max work.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Six Minute Climb
VO2 Max (Camino Alto)4 Weeks · 5 Workouts per Week
Itching to mix it up on that 4-8 minute hill climb you’ve had your sights set on for a while now? Take your preparation to the next level with this training plan from CTS. It’s four weeks long, and it’s designed to improve your power at VO2 max and increase peak power output for short climbs.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Three Minute Climb
Anaerobic/VO2 Max (Koppenberg)4 Weeks · 5 Workouts per Week
Do you have a favorite power climb that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to improve lactate threshold power and sharpen your top-end speed with some VO2 max work.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Ninety Second Sprint
Anaerobic (Paterberg)4 Weeks · 5 Workouts per Week
Do you have a favorite hill sprint that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to improve lactate threshold power and sharpen your top-end speed with some VO2 max work.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Forty-five Second Sprint
Anaerobic/Neuromuscular (MLK Bump)4 Weeks · 5 Workouts per Week
Be the strongest on that bump sprint next time you and your riding buddies decide to mix it up. Take your preparation to the next level with this training plan. It’s four weeks long and it’s designed to improve your top-end power and speed with a variety of sprint intervals.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Twenty Second Sprint
Neuromuscular (Bleacher Sprint)4 Weeks · 5 Workouts per Week
Do you have a favorite town sign sprint that you’re eager to PR? Take your preparation to the next level with this training plan from CTS. It’s four weeks long and it’s designed to sharpen your sprinting ability by improving neuromuscular recruitment, force development and aerobic conditioning.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Beginner Indoor Training Plan
Endurance4 Weeks · 3-5 Workouts per Week
This plan will have you on your bike three to five days a week and covers all aspects of riding. It's built for the athlete who wants to maintain year-round cycling fitness and establish a routine.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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Intermediate Indoor Training Plan
Endurance4 Weeks · 3-5 Workouts per Week
This is a more advanced training plan for time-crunched cyclists who have built an aerobic base and want to maintain fitness over the indoor cycling season.
Subscribe to start your training plan
A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
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