Do you want to improve your personal best on segment times? The quickest path to success starts with the Premium Training Plans for Cyclists.


To give you a little taste of the daily workouts you’ll find in these Training Plans, we’ve worked with the CTS coaches who designed them to bring you a free workout. Check back each Thursday for a new WoW.



2-Minute PowerIntervals

Incorporating PowerIntervals into your training is a great way to gain the power for prolonged surges in power or pace.


Descending Intervals

Descending Intervals can help you get faster at your favorite segments and they’re also excellent preparation for races like criteriums and cyclocross that have many short, high-power efforts with little or no recovery between them.

60-Minute SteadyState

SteadyState Intervals aren’t sexy, but you’d be hard pressed to find a workout that’s more effective for making you faster on the bike. I think of them as a cornerstone workout that all cyclists should rely on heavily.


High Speed Sprints

When you’re trying to win a local criterium or set a new record on a favorite segment, adding High Speed Sprints to your training makes a huge difference.


Climbing Repeats

To get faster and stronger on climbs it makes sense to spend more time climbing hills, doing Climbing Repeats can help you develop greater climbing power at lactate threshold.

OverUnder Intervals

To truly become a fast climber it’s important to also develop the ability to surge above your high intensity and then recover while still climbing. That’s exactly what OverUnder Intervals help you develop.


Tempo Intervals

Even though you’re doing an interval workout you’ll feel like you’re rolling pretty fast while pedaling pretty slow. As a result of the controlled intensity and relatively low cadence Tempo intervals feel pretty easy at the start of the workout, but they get more challenging as they progress.


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