CYCLING FOUNDATIONS
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Month-to-Month • No Contract
Cycling Foundations
Beginner-friendly, indoor-first plan built on Heart Rate Discipline and Cadence Control. No zones. No weekly template. You place 4–5 sessions where life allows.
$179.95 / month
Cancel anytime.
- Fixed, beginner-friendly plan (no mid-plan edits)
- HR cap + cadence bands (85–95 • 100–110 • 55–70 rpm)
- Weekly group Q&A call
- Delivered in TrainingPeaks
- Indoor-first: smart trainer, indoor bike, or Zwift
Great for:
Century Ride
General Fitness
Group Ride Confidence
Weight Loss / Metabolic
Return to Riding
Climbing Basics
Is it customized?
No—fixed plan for clarity and consistency.
No—fixed plan for clarity and consistency.
How many days?
4–5 sessions/week; you place them.
4–5 sessions/week; you place them.
What do I need?
HR monitor recommended; smart trainer or indoor bike.
HR monitor recommended; smart trainer or indoor bike.
Cancel policy?
Month-to-month; cancel anytime.
Month-to-month; cancel anytime.
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CIS Training Systems
Cycling Foundations Program
Master the Core Training Elements of THE SYSTEM™ 6×6 — INDOOR-FIRST, fixed, proven structure.
Program Overview
Structured, time-efficient indoor base training using the six Training Elements of THE SYSTEM™ 6×6. The plan is fixed—follow it as written.
Endurance
Cadence
Force/Tempo
Threshold
Speed End.
Power Gen.
- 4–5 training days per week
- ~4–7.5 hours weekly volume
- Weekly group coaching call (Q&A)
- TrainingPeaks plan access
Who It’s For
- Indoor-focused riders and time-crunched athletes
- New to structured training
- Base building for climbs, TTs, group rides, or tri
- Prefer a clear, fixed plan
What You Get
- Fixed foundations plan with clear session targets
- TrainingPeaks access to the plan calendar
- Weekly group coaching (Q&A)
- Time-efficient sessions: Sweet Spot, Tempo, and Z2
- Indoor execution on smart trainer or indoor bike
- Technique emphasis: cadence & efficiency
- No program edits: follow the plan as published
- Cancel anytime month-to-month
Weekly Rhythm (Indoor — Fixed)
Mon — Off
Rest day.
Tue — Endurance / Tempo / Force / Threshold
Structured indoor blocks building sustainable power.
Wed — Endurance
Steady aerobic work; keep it comfortable.
Thu — Cadence / Speed
Neuromuscular control and leg-speed focus (indoor).
Fri — Off
Recovery day.
Sat — Endurance + Hill Work (Duration)
Longer indoor endurance with simulated climbs.
Sun — Endurance
Steady indoor ride to close the week.
Weeks 1–2: HR & Cadence Focus (Indoor)
- HR stability: look for minimal drift on endurance rides.
- Cadence control: smooth leg speed without gear hunting.
- Technique: quiet upper body; round pedal stroke.
5-Zone Training (Foundations Model)
Use the ranges below during base. Follow the plan’s stated zone for each indoor session.
Active Recovery
Easy spins to promote circulation and absorb training.
Endurance
Steady aerobic work for durability and fat-metabolism.
Tempo
Sub-threshold strength for sustainable power.
Lactate Threshold
Near max steady state; improves clearance.
VO₂ Max
High intensity to expand aerobic power.
Testing & Cycling Assessment
Quick measures to track progress. The plan remains fixed.
Ramp Test
Incremental steps; snapshot of aerobic capacity and heart-rate response.
FTP Test
Steady near-max effort; sets your Functional Threshold Power benchmark.
5-Mile Zone 3 Fit Test
Controlled sub-threshold effort; gauges aerobic efficiency and pacing.
Schedule
- Baseline: Ramp, FTP, 5-Mile + Cycling Assessment.
- Monthly: 5-Mile + Assessment update.
- Quarterly: FTP + Assessment update.
Tracking only — no mid-plan changes.
Quick Check
Discover Your Cycling Profile in 60 Seconds
Take the CPI™ to see your Climbing, Sprinting, and Time Trial scores — then get an instant plan mapped to THE SYSTEM™ 6×6.
Instant results
Personalized plan
Email + share link
Join Cycling Foundations
$179.95 / month · cancel anytime
- Fixed, structured sessions each week
- Weekly group coaching call (Q&A)
- TrainingPeaks plan access
- Fits smart trainer, indoor bike, or Zwift
Simple Path to Get Started
- Checkout to unlock plan access
- Onboarding: connect TrainingPeaks
- Load your schedule and begin
- Follow the plan as written
FAQ
Is the plan customized?
No. This is a fixed program. Follow the sessions as published.
Will the program change once I start?
No. There are no mid-plan edits. You complete the plan as written.
What tools do I need?
TrainingPeaks and a smart trainer or indoor bike. (Bike computer optional.) STRAVA Elevate is optional.
How many days per week?
Four to five training days per week.
Can I cancel anytime?
Yes. It’s month-to-month—cancel before the next billing date.
Ready to Train Indoors with a Fixed, Proven Plan?
Structure, discipline, and repeatable sessions—no customization, no changes.