Engine First
Execution Always

We coach the details—engine, cadence, and purpose—so progress becomes predictable.

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We coach execution — not just workouts.

Engine-first training since the early 90’s—before “Zone 2” had a hashtag. We build the human engine first, train cadence and gearing as skills, then layer intensity with purpose— so your fitness shows up as repeatable performance when it counts.

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The CIS Coaching Loop

Assess → Prescribe → Execute → Review → Adjust

Note: CIS Training Systems is not affiliated with any professional team or athlete.

What you’ll see below: proof from champions and an execution example inside THE SYSTEM™.

Watch: How CIS Works

~60–90 seconds

CIS Champions

2025 Harlem Skyscraper Classic • Cat 4/5

Timia Porter

2024 Belize Cross Country Champion

John Delong

2024 79th Tour of Somerville

Cesar Marte Albert

2024 VA 35+ State Champion

Andre Campbell

2022 NYS Junior Road Champion

Benedict Lloyd Roth

2022 Collegiate National Champion

Wells Willet

2016 UCI Masters World Champion TT/Road

Scottie Weiss

2014 NYS TT Champion

Jon Paul Rorech

2013 NYS TT Champion

Tom Warren (RIP)

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Explore additional champions and community moments.

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Are You the Next Champion?

The System™ scales because it’s built on execution standards.

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Execution First

The engine supports the work. The work becomes repeatable under fatigue.

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Proven Results

A snapshot of outcomes. The point isn’t the numbers—it’s what they represent: durability, repeatability, and execution under pressure.

Scottie Weiss

2016 UCI Masters World Champion (TT/Road). Strategic coaching + execution standards.

Average TT Speed29.4 mph

Power294W • 5.2 w/kg

Lance Smith

Structured endurance + targeted power development for repeatable performance.

Pmax Increase+32.4%

TTE Increase+44.4%

Shelley Solomon

12-week improvement story: aerobic power and cadence efficiency gains.

Aerobic Power+27.96%

Cadence Efficiency+11.93%

Joseph Albo

Sub-4-hour solo century with sustained execution and pacing discipline.

Time3:27

Average Speed29 mph

Santiago Pelaez

Category 1 transformation: power/energy systems development with measurable gains.

Peak Power (Pmax)+17.24%

60-min MFTP341 → 375W

Dave Lee

vEveresting progression: improved time, climbing speed, and sustainable power output.

Time10:47 → 9:48

Climb Speed7.2 → 8.1 mph

Normalized Power225 → 238W

What execution looks like inside THE SYSTEM™

Brown Belt Focus. Black Belt Trajectory.

Execution is visible in the data

This 40-minute Cadence Steps (Level 1) session belongs to Peter Maxwell, a Brown Belt member of THE SYSTEM™. It isn’t just a workout file—it’s years of focused intention and consistent practice made visible.

• Cadence steps ramp up and down with near-identical shape.
• Power sits on the prescription--no ego watts, no ERG-mode.
• Heart rate rises smoothly and stays fully under control.
• High-rpm surges snap into the 110–120+ range, then settle cleanly.
• Layered on an endurance/tempo platform inside the 6×6 Framework (Endurance × Cadence Control).

This is the CIS difference: training is the input, execution is the output.

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Zwift view · Power, HR & cadence execution.

TrainingPeaks summary · Load, IF, and aerobic efficiency — same execution story.

Ready to choose?

Pick your path and enroll. Onboarding locks in priorities and sets your first training block with intent.

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