Training Plans for Cyclists

Customized workouts delivered daily to your inbox

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.
  • 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.

    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.

    Subscribe
  • 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.

    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.

    Subscribe
  • 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.

    Subscribe
  • 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.

    Subscribe
  • 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.

    Subscribe
  • 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.

    Subscribe
  • 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.

    Subscribe
  • 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.

    Subscribe
  • 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.

    Subscribe
  • 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.

    Subscribe
  • Beginner Indoor Training Plan

    Endurance
     
    4 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.

    Subscribe
  • Intermediate Indoor Training Plan

    Endurance
     
    4 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.

    Subscribe

Powered by CTS

Carmichael Training Systems leads the endurance coaching industry with proven and innovative products, services, and content. Over the past 15 years, CTS has helped more than 10,000 athletes take their performance to the next level.

All subscribers get the first month of personal coaching for $1 (USD).