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Pre-Built Plan


RIDEANDRACE pre-built training plans are research-based combined with personal experience and practical knowledge to help you improve specific abilities and disciplines or prepare for an event in a set time.  

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Generalised + Self-Manage​

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Key Details

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  • Easy-to-follow, comprehensive training plan with a set duration, appropriate intensities, training stress, recovery, and tests.

  • Workouts have a detailed description, and are scheduled in a specific order to match expected fatigue to optimize training.

  • General nutritional, hydration, strength and flexibility guidance to improve the quality of your workouts.

  • Daily email with workout details, downloadable workouts, and auto-sync integration between popular fitness apps and devices.

  • Supportive environment maintained via email.​

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Your investment in your health and goal -

From $30, if you have a question or unsure about which pre-built plan is best for you then please do get in touch.

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Pre-Built Plan Details
Pre-Built Menu
Off Season
Base

 

Off Season

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Creates an opportunity to develop fitness straight off the bat come pre-season, as opposed to spending weeks and months catching up to past levels of performance.

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Base 

 

Build a solid foundation and prepare your body for the higher level of training to come.

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Traditional Base Plans 

 

An old-fashioned approach to develop aerobic fitness and prepare your body for the higher level of training to come. 

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Explore Plans

 

Base Re-Builder Plans

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A blend of indoor interval and outdoor training to re-build your base after an extended break so that you can safely and effectively progress to more demanding training phases.

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Explore Plans

 

Indoor Base Plans

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A blend of indoor interval training to develop aerobic fitness and prepare your body for the higher level of training to come. 

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Explore Plans



Build

 

Develop specific fitness on your foundation. Or use these plans in the off season to improve any weakness or maximize strengths.

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Short and Sharp Repeatability


Improves your ability to repeat near-maximal to maximal power outputs and to recover more quickly from successive bursts of higher intensities, speed and power.

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Explore Plans

 

Sustainable

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Improves your climbing ability, and power output and fatigue resistance for rides and races over a duration of 6 to 12 hours or over multiple back to back long days. 

 

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Explore Plans

 

All-Round

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Balanced approach to give you versatility, and improve your ability to be competitive in various disciplines, and rides or races over a duration of 3 to 5 hours or multiple back to back short days. 

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Explore Plans

 

Discipline Specific

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Develop discipline-specific fitness, or prepare for a key Road, MTB, Gran Fondo, Gravel, Cyclocross or Time Trial event, and fine tune technical skills and mental preparedness.

 

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Explore Plans



Females & Masters

 

A range of plans to meet the specific needs of female and master athletes.

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Female Plans

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A range of plans to meet the specific needs which takes the following into account... female hormonal cycle, body composition, injury prevention and nutritional needs.

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Please Contact

 

Master (40+) Plans

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A range of plans to meet the specific needs which takes the following into account... experience, possibly higher FTP, less time and energy, lower VO2 max and recovery rate, and more "wear and tear".

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Explore Plans



Event  

 

Event specific training plans to prepare you for single or multi-day stage races, such as Seven Gravel, Cape Epic, 4islands, Volcanic Epic...

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Events
Females & Masters
Build

Not sure or can't find what you need?

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