Results Roadmap

Ride better, faster and reach your goals with our science-backed,
technology-tracked training process.

Build towards your goal with our structured training process the Results Roadmap. Our experience shows working progressively through the 3 key development phases will ensure the best results for your cycling goals. The 3 key development phases are Base, Build, Perform. As you progress through each phase your training will become more focused on your end goal.

Have confidence all our training is science-backed and experience guided. Every plan is built using the latest scientific research and more than 25 years of cycling experience to constantly improve the training and make you better, faster.

Phase 1: Base

General and Quality Conditioning
Duration:
8-12 weeks
Training levels: 1, 2, 3 & 4
Description: These training sessions will improve your endurance and strength.

Training Sessions in Phase 1 are endurance and strength based. It is the work performed here that lays a foundation for future power and speed work.

All workouts are at a low to moderate intensity. The power levels used are 1, 2, 3, and 4. Recovery, endurance, tempo, and threshold. Training at these levels is great for burning fat, increasing the strength of your heart, and improving cardiovascular health.

Other benefits include: Increase energy, circulation, heart health, core strength, stronger muscle, tendons, and ligaments.Use these training sessions for weight loss, encourage mitochondrial proliferation, increases muscle capillarization, neuromuscular facilitation, postural, core strength development, and increase stroke volume.

Workouts

RPM Intervals
Long Endurance
Progressive Endurance
Endurance with Tempo
Steady State Intervals
Criss Cross Intervals
Big Gear and Torque Intervals

Basic Week

Monday - Rest or Endurance (60 minutes)
Tuesday - Test or Intervals (60-240 minutes)
Wednesday - Endurance (60-180 minutes)
Thursday - Intervals (60-180 minutes)
Friday - Recovery (60-120 minutes)
Saturday - Intervals + Endurance (120-300 minutes)
Sunday - Endurance (120-300 minutes)

Training References

Acevado, E.O. and Goldfarb, A.H. (1989). Increased training intensity effects on plasma lactate, ventilatory thresholds, and endurance. Medicine and Science in Sports and Exercise. 21, 563-568.

Coyle, E.F., Feltner, M.E., Kautz, S., Hamilton, M.T., Montain, S.J., Baylor, A.M., Abraham, L.D. and Petrek, G.W. (1991). Physiological and biochemical factors associated with elite endurance cycling performance. Medicine and Science in Sports and Exercise. 23, 93-107.

Londeree, B.R. (1997). Effect of training on lactate/ventilatory thresholds: a meta analysis. Medicine and Science in Sports and Exercise. 29, 837-843.

Neumann, G., Pfutzner, A. and Berbalk, A. (2000). Successful Endurance Training. Oxford: Meyer and Meyer Sport (UK), LTD.

Pate, R.R. and Branch, J.D. (1992). Training for endurance sport. Medicine and Science in Sports and Exercise. 24, S340-343.
David J. Bishop, Cesare Granata, Nir Eynon. (2013). Can we optimise the exercise training prescription to maximise improvements in mitochondria function and content? Institute of Sport, Exercise and Active Living (ISEAL)

Stephen Seiler. (2010). What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? International Journal of Sports Physiology and Performance, 2010, 5, 276-291

Rhea, M. R., Ball, S. D., Phillips, W. T., & Burkett, L. N. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. The Journal of strength & conditioning research, 16(2), 250-255.

Seiler, S., & Sylta, Ø. (2017). How Does Interval-Training Prescription Affect Physiological and Perceptual Responses?. International journal of sports physiology and performance, 12(Suppl 2), S2-80.

Rønnestad, B. R., Ellefsen, S., Nygaard, H., Zacharoff, E. E., Vikmoen, O., Hansen, J., & Hallén, J. (2014). Effects of 12 weeks of block periodization on performance and performance indices in well‐trained cyclists. Scandinavian journal of medicine & science in sports, 24(2), 327-335.

King, I. (2000). Foundations of physical preparation. King Sports Publishing.

2019 Schumann_ Bent R. Rønnestad - Concurrent Aerobic and Strength Training_ Scientific Basics and Practical Applications (2018, Springer)

Phase 2: Build

Specific Conditioning and Anaerobic Capacity
Duration:
8 weeks
Training Levels:
4, 5, & 6
Description: These training sessions will improve your power and speed

Training Sessions in Phase 2 are power and speed based. Power and speed are where you start doing higher intensity work for shorter intervals. work. It will turn your strength into faster and stronger contractions and improve your ability to handle work at a higher intensity.

These workouts are performed between level 3, 4, 5, and 6. Tempo, Threshold, V02max and neuromuscular. Power training is a wide category to draw from and we have a large variety of workouts to choose from when building a plan. Sprinting is the best way to improve speed and we prescribe various combinations of sprint type intervals.

Other benefits include: Increase, anaerobic threshold, V02max lactate clearance, stronger tendons and ligaments, prepare for racing, increase muscle high energy phosphate stores, neuromuscular power.

Workouts

Over Unders
Microburst Intervals
Steady State Intervals
Capacity Intervals
Attack Efforts
Coast Downs
Long Bursts

Boosters
Step Downs
Anaerobic Sprints
Hyperventilation Sprints
Leg Speed Jumps
Speed Endurance
Top End 20, 30, Jumps

Basic Week

Monday - Rest or Endurance (60 minutes)
Tuesday - Test or Intervals (60-240 minutes)
Wednesday - Endurance (60-180 minutes)
Thursday - Intervals (60-180 minutes)
Friday - Recovery (60-120 minutes)
Saturday - Intervals + Endurance (120-300 minutes)
Sunday - Endurance (120-300 minutes)

Training References

Acevado, E.O. and Goldfarb, A.H. (1989). Increased training intensity effects on plasma lactate, ventilatory thresholds, and endurance. Medicine and Science in Sports and Exercise. 21, 563-568.

M. A. Rosenblat1, A. S. Perrotta and S. G. Thomas. (2020). Effect of High‑Intensity Interval Training Versus Sprint Interval Training on Time‑Trial Performance: A Systematic Review and Meta‑analysis. Sports Med. (6). pp. 1145-1161.

M. Sloth, D. Sloth K., Overgaard U. Dalgas. (2013) Effects of sprint interval training on VO2max and aerobic exercise performance: A systematic review and meta‐analysis. Scandinavian Journal of Medicine & Science In Sports.

B R. Rønnestad,  J. Hansen,  H. Nygaard,  C. Lundby. (2020) Superior performance improvements in elite cyclists following short‐interval vs effort‐matched long‐interval training. Scandinavian Journal of Medicine & Science In Sports.

(2019) A Multi-Center Comparison of O2peak Trainability Between Interval Training and Moderate Intensity Continuous Training. Front. Physiol.

Ø. Sylta, E. Tønnessen, D. Hammarström, J. Danielsen, K. Skovereng,T. Ravn. B. R. Rønnestad. Ø. Sandbakk, S. Seiler. (2016) The Effect of Different High-Intensity Periodization Models on Endurance Adaptations. Medicine & Science in Sports & Exercise: Volume 48 - Issue 11 - pp. 2165-2174

T. Stöggl and B. Sperlich. (2014). Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front. Physiol.

Kemi, O. J., Fowler, E., Mcglynn, K., Primrose, D., Smirthwaite, R. and Wilson, J. (2019) Intensity-dependence of exercise and active recovery in high-intensity interval training. Journal of Sports Medicine and Physical Fitness, 59(1), pp. 1937-1943.

(2016) Medicine & Science in Sports & Exercise: Volume 48 - Issue 11 - p 2165-2174

Rønnestad, B. R.; Hansen, J.; Vegge, G.; Tønnessen, E.; Slettaløkken, G. (2015). Short intervals induce superior training adaptations compared with long intervals in cyclists – An effort‐matched approach. Scandinavian Journal of Medicine & Science in Sports, Volume 25. pp. 143-151.



Phase 3: Perform

Taper, Peak and Perform
Duration:
4 weeks +
Training Levels: 4, 5, 6 & 7
Description: These training sessions will improve many things

This is when all of your training comes together. This coordination of physical development is called Peaking. There are many options open to you when you reach this state of development so workouts in this category contain a wide range of intervals. Speed can be mixed with power. Endurance can be combined with power and speed. There are many options in the this to taper and peak but each session is built specifically to prepare you to perform at your best when it counts.

Other benefits include: Increased muscular strength, anaerobic threshold, storage of short-term fuel.

Workouts

Kitchen Sink
Race Finishing Sprints
Crit Sprints
Power Builders
Micro Intervals

Basic Week

Monday - Rest or Endurance (60 minutes)
Tuesday - Test or Intervals (60-240 minutes)
Wednesday - Endurance (60-180 minutes)
Thursday - Intervals (60-180 minutes)
Friday - Recovery (60-120 minutes)
Saturday - Intervals + Endurance (120-300 minutes)
Sunday - Endurance (120-300 minutes)

Training References

Ritchie, D., Allen, J. B., & Kirkland, A. (2018). Where science meets practice: Olympic coaches’ crafting of the tapering process. Journal of sports sciences, 36(10), 1145-1154.

Bosquet, L., Montpetit, J., Arvisais, D., Mujika, I., 2007, Effects of tapering on performance: a meta-analysis, Medicine of Science in Sports and Exercise, 39(8), 1358-13653

MUJIKA, I., and S. PADILLA. Scientific bases for pre-competition tapering strategies. Med. Sci. Sports Exerc. 35:1182–1187, 2003

Murach, K., & Bagley, J. (2015). Less is more: the physiological basis for tapering in endurance, strength, and power athletes. Sports, 3(3), 209-218.

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