Training Process

Working hard will only get you so far. You also have to train smart. Pairing hard work and structured training is how the best cyclists become great, and it's how TrainerRoad works to make you a faster cyclist.

Why Structured Training

Athletes know exercise makes them stronger because of the training stress it places on their muscles. Unfortunately, few cyclists understand how and when to apply the right training stress to get the most out of their training. Structured training plans designed by Head Coach, Chad Timmerman, fix this. As a USAC Level I coach with over 25 years of cycling experience under his belt, he's carefully designed each plan to build the fitness you need for your event. With over 100 training plans already available, you'll find a plan for every rider type.

8%
FTP Increase
6 Weeks of Interval Training
Source: ACSM
13%
Cardio Improvement
Per Hour of Continuous Cycling
100+
Years of Science
In Cycling Training
Source: Active

Structured Training Flow

A properly structured training plan allows your body to gradually build lasting fitness. To make sure you're progressing appropriately, our training plans consist of three cumulative training phases: Base, Build and Specialty.

Step One
Base
12 Weeks

Cultivate the endurance and skills necessary for further specialization.

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Step Two
Build
8 Weeks

Raise your FTP and ability to maintain power for specific periods of time.

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Step Three
Specialty
8 Weeks

Fine-tune your training with specific capabilities for specific events.

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“TrainerRoad helped me go from breaking 11 hours to being able to win my age group.”

- Daniel Clarke, IRONMAN Canada Age Group Winner
Highly effective and easy-to-use power-based training software. Perhaps the best US$12 you can spend on getting faster.
TrainerRoad
Date published: 11/17/2014
5 / 5 stars