PERFORM WITH PRECISION
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CIS Training Systems
Precision Performance Coaching
High-Touch Coaching and Data-Driven Planning for cyclists of all goals—not just racers.
Program Overview
Tailored for Your Goals
Whether you're chasing the podium or striving for personal breakthroughs, this program offers a fully customized approach to your performance. Built on precision metrics, real-time feedback, and personalized planning, it adapts to you—not the other way around.
Training Snapshot
- •Training Frequency: 5–6 days/week
- •Hours Per Week: 5–10 hours/week
- •Performance Tools: TrainingPeaks, WKO5, Power Profile Analysis
- •Performance Progression: Pmax, VO₂ Max, TTE, FRC, MFTP, Stamina
- •Coaching Interaction: Weekly Zoom review, unlimited plan edits, weekly updates
What You Get
- •Weekly personalized training plans based on power and progress
- •One-on-one Zoom reviews to evaluate data and adjust focus
- •Unlimited TrainingPeaks modifications to support real life
- •Advanced analysis with WKO5 + Power Profile breakdowns
THE SYSTEM™ 6×6 — At a Glance
Simple structure. Smart stress. Repeatable gains.
Training Elements
Endurance
Cadence
Tempo/Force
Lactate Clearance
Speed Endurance
Power Generation
Energy Systems
Pmax
VO₂ Max
TTE
FRC
MFTP
Stamina
Using all 12—6 Elements + 6 Systems—creates a balanced, sustainable approach that builds skills and stress in sync.
Why EQ-i: Builds focus, resilience, and decision-making under load so physical gains translate when it counts.
9 Power Training Zones
A full 9-zone power model guides every workout and effort with precision.
Recovery
Gentle pedaling to promote circulation and recovery.
Endurance
Long, steady efforts to build aerobic base and stamina.
Tempo
Moderate-intensity work to develop aerobic strength.
Sweetspot
High-efficiency sub-threshold work to boost fitness without overfatigue.
FTP
Threshold work to increase sustained power and lactate clearance.
FRC/FTP
Blended intervals targeting both anaerobic and threshold systems.
FRC
Pure anaerobic power development through high-intensity intervals.
Pmax/FRC
Sprint-strength efforts building maximum explosive force.
Pmax
Neuromuscular sprints to increase absolute power output.
Tool Highlight
Precision FTP/LTHR Mapper
Turn one hard effort into coaching-grade numbers. Enter a steady 3–90 min effort or a Ramp/MAP step—get FTP, W/kg, power zones, LTHR-based HR zones, and a clean printable report.
- Works with climbs, TTs, Zwift tests, or MAP (0.75 × MAP)
- W/kg comparator by age/sex + training recommendation
- Export CSV, share link, and open a clean report for PDF
Open Calculator
FTP Testing Guide
Scan to try it
ciscycling.com/ftp-lthr-calculator
Free • No signup
Pricing
$349.95 / month · cancel anytime
- •Weekly Zoom review & updates
- •Unlimited plan edits
- •TrainingPeaks + WKO5 analysis
How It Works
- •Kickoff call & data review
- •Personalized weekly plan
- •Weekly Zoom + unlimited edits
- •Ongoing analysis & progression
FAQ
Is this only for racers?
No. This program supports any clear goal: first century, climbing confidence, triathlon bike leg, weight loss, or race performance.
What tools do I need?
TrainingPeaks and either a smart trainer or a bike with a power meter. I use WKO5 and Power Profile on the coaching side—you don’t need extra software.
How often do we meet and adjust the plan?
We do a weekly Zoom review and make unlimited TrainingPeaks edits as your schedule and recovery require. Messaging feedback happens throughout the week.
When will I see results?
Many athletes notice improvements within 4–8 weeks. We track trends with Power Profile, FTP/LTHR, and periodic PPEA snapshots.
How does onboarding work?
After your intro call, connect TrainingPeaks, complete a quick athlete profile, and we’ll schedule baseline tests. Your first block goes live within a few days.
Can I pause or cancel?
Yes—month-to-month with no long-term contract. Cancel anytime before the next billing date.