Train Smarter

Training plans takes the mystery out of improving. Custom-tailored to your time, experience level and goals, you’ll be better focused and achieve better results when you follow a plan.


Stick to a Training Plan and you’ll improve as a cyclist. It’s as simple as that. We’ve included Intro to Power 1 for free with the Kinetic Fit app.

Fitness

Our Fitness Training Plans can be started any time by most levels of riders. Intro to Power Training is a perfect starting point for anyone unfamiliar with interval training and will teach pacing and cadence changes and prepare you for more advanced Training Plans and workouts.

Road, Offroad and Triathlon

For riders with more specific racing or event preparation goals, we recommend picking your preferred discipline and progressing from Foundation 1 to Foundation 2 to Race Prep. Following a periodized progression builds a solid aerobic base to help you peak higher and longer at Race Prep.

Fitness

This plan is best for the beginner/novice athlete that can put in 30-60 minutes of training 3 days a week and is new to power training. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan is 3 days a week: Days 2,4, and 6 are your workout days. Each week gets a bit tougher with slightly longer workouts and tougher intervals. This plan will help you understand the basics of power training by teaching you how to execute workouts correctly, better understand how power works, and will help you gain fitness in a short 4-week program.

  • Cat 4/5–Beginner

This plan is best for the beginner/novice athlete that can put in 50-55 minutes of training 3 days a week and is new to power training. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan is 3 days a week, with Days 1,3,and 5 being your workouts. Day 5's workout can be switched and done on Day 6 if you prefer that setup. Each week gets a bit tougher with slightly longer workouts and tougher intervals. This plan will help you understand the basics of power training by teaching you how to execute workouts correctly, better understand how power works, and will help you gain fitness in a short 4 week program. At the end of this plan, you will have your first 20 min Functional Threshold Power test.

  • Cat 4/5–Beginner

This plan is best for the beginner athlete that can put in 45-70 minutes of training 3 days a week and has some experience with power training. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan is 3 days a week, day 1, 3, and 5 being your workouts. Day 5's workout can be switched and done on day 6 if you prefer that setup. The training plan will start with a shortened FTP test to set up your power zones for the remainder of the training plan and end with another FTP test to see your improvements you have made. Each workout will include some strength work to build strength in your core, upper, and lower body muscles either for general fitness gains and/or strength gains in your off season. The focus after that is a combination of Threshold and VO2max cycling workouts with built in strength workouts during the cycling workouts. This training plan combination will help build your strength both on and off the bike and your general all around fitness.You will want to have some light dumb bells for the strength exercises. Pick a weight that you can do 8-10 reps of both overhead (military) presses and 8-10 reps of upright rows. Ideally you will also have a place to do pull ups.

  • Cat 4/5–Beginner

This plan is best for the beginner/novice athlete that can put in 40-50 minutes of training 3 days a week and has some experience with power training. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan is 3 days a week, day 1,3, and 5 being your workouts. Day 5's workout can be switched and done on Day 6 if you prefer that setup. The training plan starts off with an intense workout that will set up your training zones. Then, from there on out each workout will be designed to work on excess post-exercise oxygen consumption (EPOC). EPOC workouts are short, and high intensity. The main advantage to EPOC workouts is that they will not only burn a lot of calories in a short period of time, but also will keep your metabolism higher for a longer period of time then a steady-state workout. In addition to burning more calories, this training plan will have suggestions throughout it on ways to keep your calories nutrient dense/healthy, and help you on your way to weight loss.

  • Cat 4/5–Beginner

Offroad

This plan will incorporate a variety of both cycling and cross training options throughout it. There will be a 20 minute FTP test both at the beginning of the program and 7 weeks into it. The first 6 weeks will be a variety of cycling and cross training. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. Cycling will be on Days 2,4, and 6 during the first phase with an option to ride outdoors on Day 6, and cross training will be on Day 7. Weeks 7-10 will finish off with transitioning to 4 days of only cycling; Days 2,4,6, and 7. Days 2 and 4 will be all indoor rides, while Days 6 and 7 will transition to outdoor rides with an option to train indoors on Day 6 if you are forced inside. Most indoor rides will be between 60-90 minutes in duration, while outdoor rides will build up to 2 hours and 00 minutes by the end of the training plan.

  • Cat 1/2–Advanced
  • Cat 3–Intermediate
  • Cat 4/5–Beginner

The focus of this program is building your threshold. You will be working out 4 days a week. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. Days 2 and 4 are indoors, Day 6 is optional indoor or outdoor, and Day 7 is an outdoor specific ride. The beginning and end of the program include an FTP test to measure your performance level and see your improvements throughout the program. The key workouts in this program are longer, sustainable efforts just below, at, and just above threshold. The majority of intervals range in length from 10-60 minutes long.

  • Cat 1/2–Advanced
  • Cat 3–Intermediate
  • Cat 4/5–Beginner

This 10 week plan will use a combination of Threshold, VO2 max, Aerobic, and Neuromuscular power workouts to get you setup for a great race season. You should plan to finish this plan one 1 before your 1st high priority mountain bike race. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. During this plan you will workout Days 2,3,4, and 5 indoors and then have outdoor rides on Days 6 and 7

  • Cat 1/2–Advanced

This 10 week plan will use a combination of Threshold, VO2 max, Aerobic, and Nueromuscular power workouts to get you setup for a great race season. You should plan to finish this plan one 1 before your 1st high priority cyclocross race. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. During this plan you will workout Days 2,3,4,and 5 indoors and then have outdoor rides on Days 6 and 7. Days 3 and 6 will also include cyclocross specific drills and/or running thrown in.

  • Cat 1/2–Advanced

Road

This plan will incorporate a variety of both cycling and cross training options throughout it. There will be a 20 minute FTP test both at the beginning of the program and 7 weeks into it. The first 6 weeks will be a variety of cycling and cross training. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. Cycling will be on Days 2,4, and 6 during the first phase with an option to ride outdoors on Day 6, and cross training will be on Day 7. Weeks 7-10 will finish off with transitioning to 4 days of only cycling; Days 2,4,6, and 7. Days 2 and 4 will be indoor rides, while Days 6 and 7 will transition to outdoor rides with an option to train indoors on Day 6 if you are forced inside. Most indoor rides will be between 60-90 minutes in duration, while outdoor rides will build up to 2 hours and 30 minutes by the end of the training plan.

  • Cat 1/2–Advanced
  • Cat 3–Intermediate
  • Cat 4/5–Beginner

This plan will incorporate a variety of both cycling and strength training options throughout it. There will be a 20 minute FTP test both at the beginning of the program and 7 weeks into it. The first 6 weeks will be a variety of cycling and strength training. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. Cycling will be on Days 2,4, and 6 during the first phase with an option to ride outdoors on Day 6, and strength training will be on Day3 and 7. Weeks 7-10 will finish off with transitioning to 4 days of only cycling and 2 days of strength maintenance. Days 2,4,6, and 7 will be cycling, with Day 3 and 7 also having strength work. Day 2 and 4 will be indoor rides, while Day 6 and 7 transition to outdoor rides with an option to train indoors on Day 7 if you are forced indoors. Most indoor rides will be between 60-90 minutes in duration, while outdoor rides will build up to 2 hours and 30 minutes by the end of the training plan.

  • Cat 1/2–Advanced
  • Cat 3–Intermediate
  • Cat 4/5–Beginner

The focus of this program is building your threshold. You will be working out 4 days a week. Tues, Thursday are indoors, Saturday is optional indoor or outdoor, and Sunday is an outdoor specific ride. The beginning and end of the program include an FTP test to measure your performance level and see your improvements throughout the program. The key workouts in this program are a combination of shorter intense efforts and longer threshold efforts. There is also a focus on building muscular endurance with some bigger gear efforts included.

  • Cat 1/2–Advanced
  • Cat 3–Intermediate
  • Cat 4/5–Beginner

The focus of this program is building your threshold. You will be working out 4 days a week. Tues, Thursday are indoors, Saturday is optional indoor or outdoor, and Sunday is an outdoor specific ride. The beginning and end of the program include an FTP test to measure your performance level and see your improvements throughout the program. The key workouts in this program are longer, sustainable efforts just below, at, and just above threshold. The majority of intervals range in length from 10-60 minutes long.

  • Cat 1/2–Advanced
  • Cat 3–Intermediate
  • Cat 4/5–Beginner

During this plan you will be working out indoors during the week and then moving outdoors on the weekends, with an option of making Saturday indoors for the first 3 weeks. Each week is built on top of the previous week with a rest week occurring two times during the training plan. You will be performing a 20 min FTP test both at the beginning of this training plan and also at week 7. The plan uses a combination of both longer and shorter intervals to build both your threshold and also your ability to pick up the pace to close gaps or push your VO2max higher. In addition to that group rides start 5 weeks into the plan. Lastly, every Sunday is a longer ride to build your ability to push for the entire length of your road races.

  • Cat 1/2–Advanced

This plan uses a combination of threshold, sub-threshold, tempo, VO2max, and endurance workouts to prepare you for the demands of a longer century ride. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan includes indoor rides on Day 2, 3, and 4. On Day 6 you have a optional indoor or outdoor ride, and then you end the week with a long outdoor ride Day 7 ranging from 2 to 4 hours in length.

  • Cat 3–Intermediate

Triathlon

This plan will incorporate a variety of cycling, running, and swimming workouts all aimed at improving your speed, threshold, and efficiency in all three disciplines. There will be a 20 minute FTP test for the bike, 5k run test, and a 1000 m/yd Swim Time Trial both at the beginning of the program and 7 weeks into it. In addition to this there is a 5k running test just past halfway through the program. These test will set up your baseline measures, set up your training zones, and also measure your progress throughout the program. Workout days each week are numbered 1-7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The program is a 6 day a week program. Cycling will be on Day 2, 4, 5 and 7; Running is on Day 2, 3, and 6; Swimming is on 3, 5 and 7. Most indoor rides will be between 60-90 minutes in duration in the first 7 weeks and 70-100 minutes in weeks 8-10, while outdoor rides will build up to 5 hours by the end of the training plan. Runs will build up to 1 hour 40 min, and swims will be up to 3800 yds/meters per day.

  • Cat 1/2–Advanced
  • Cat 3–Intermediate
  • Cat 4/5–Beginner

This plan will incorporate a variety of both cycling and x-training options throughout it. There will be a 20 minute FTP test both at the beginning of the program and 7 weeks into it. The first 6 weeks will be a variety of cycling and x-training. Cycling will be on Tues, Thurs, and Saturday during the first phase with an option to ride outdoors on Saturday, and x-training will be on Wednesday and Sunday. Weeks 7-10 will finish off with transitioning to 5 days of only cycling; Tuesday, Wednesday, Thursday, Saturday, and Sunday. Tues, Wed, Thurs will be all indoor rides, while Saturday and Sunday will transtiion to outdoor rides with an option to train indoors on Saturday if you are forced inside. Most indoor rides will be between 60-90 minutes in duration in the first 7 weeks and 70-100 minutes in weeks 8-10, while outdoor rides will build up to 3 hours and by the end of the training plan.

  • Cat 3–Intermediate

This plan is a great way to add some structured workouts to your current outdoor riding. The plan consists of one day per week of trainer work, with a mix of workout types to work on all of your body's various energy systems and help make you a better all-around rider. These workouts were developed by Ironman World Champion Frederik Van Lierde for athletes that he coaches. Overall results will vary based on how much riding you are doing in addition to this plan, it is intended as a supplement to outdoor riding or other cardiovascular training. The workout day will be Day 1, so set up Day 1 of the plan on a day that you will be able to complete these trainer workouts. This plan also includes three Functional Threshold Power tests, both to determine the intensity of the workouts during the plan and to measure your progress at the end.

  • Cat 3–Intermediate

Note: Training Plans are only available on iOS right now.

Mobile Alerts and Calendar Sync

It’s easy to stay on track with a power-training plan when you add it to your calendar and receive daily reminders. A new “Kinetic Fit” calendar will be added to iCal or your device calendar with a separate workout entry for each day.

Get Outdoors Too!

Many of our Training Plans include optional indoor or outdoor days, cross-training workouts and workouts with built-in calisthenic bursts. Our goal is to encourage healthy lifestyles and fit athletes. Sometimes getting outside is better for you than another day in the pain cave. Life happens, varied and busy schedules and occasional interruptions require a flexible Training Plan. Our plans can be started on any day of the week to put your longer workouts on available days off. If you miss a day, just pick up on the current day.