Fixed & Event Specific Training Plans
Fixed & Event specific training plans are a great introduction to coaching which will help you achieve your goal whether it be to complete your first sportive or break your personal best.
“Just a note to say thanks for the training plans. I have been following them and have enjoyed the various plans. It has made training so much more interesting and I am not so tired”. Derek Symington
https://www.myvirtualmission.com/missions/72489/devon-coast-to-coast-trial
Fixed Training Plans
Fixed training plans can really improve your fitness, whether its building your base, increasing your FTP, preparing for a specific event such as a Race or Sportive, or to improve your hill climbing.
There are all sorts of generic plans available on the internet, but the KOM Coaching Fixed Training Plans are not just any old fixed plan – these are designed by British Cycling Level 3 coach and Coach Educator, Martin Burrows.
Plans will be added to your Training Peaks account (if you don’t have one we will set one up for you free of charge). All workouts are built in the new workout builder so that you can export them to 3rd party applications, for instance your Garmin/Wahoo/compatible device or indoor trainer software.
With prices starting at £30 KOM Coaching fixed training plans are an excellent cost effective way to massively improve your cycling specific fitness
How does it work?
Simply select the plan you’d like* and select the appropriate ‘Buy now’ button.
You will need to tell us the email you use for your Training Peaks account or provide an email and we will set up a FREE Training Peaks account for you.
*If you’d like more help in deciding which is the right plan for you, please contact us.
Covid-19 Coronavirus SPECIALS!
Train SMART with our Fitness Maintenance Training Plans
Maintain your aerobic fitness whilst working a little on a specific component of fitness. Specially designed indoor workouts which integrated with Zwift, Trainer Road, ICW and other 3rd party apps
8 Week Indoors Aerobic with SPEED Training Plan
4 or 5 Days and approx 6 hours per week, this varied plan is designed to maintain your aerobic fitness whilst working on speed or ‘souplesse’.
NOTE: This is largely about leg speed which will translate into forward speed – not to be confused with heavy intensive intervals.
This plan is more about maintaining fitness and speed in a ‘transition’ period rather than peaking for an event.
If you can, ride all 5 sessions per week. If you can fit in only 4 then rest on the day shown. If you are fairly new to cycling or training you may choose to start with just 4 days.
4 Week Indoors Aerobic with SPEED Training Plan
4 or 5 Days and approx 6 hours per week, this varied plan is designed to maintain your aerobic fitness whilst working on speed or ‘souplesse’.
NOTE: This is largely about leg speed which will translate into forward speed – not to be confused with heavy intensive intervals.
This plan is more about maintaining fitness and speed in a ‘transition’ period rather than peaking for an event.
If you can, ride all 5 sessions per week. If you can fit in only 4 then rest on the day shown. If you are fairly new to cycling or training you may choose to start with just 4 days.
4 Week Indoors Aerobic with STRENGTH Training Plan
4 or 5 Days and approx 6 hours per week, this varied plan is designed to maintain your aerobic fitness whilst working on your on the bike strength.
This plan is more about maintaining fitness and on-the-bike strength in a ‘transition’ period rather than peaking for an event.
If you can, ride all 5 sessions per week. If you can fit in only 4 then rest on the day shown. If you are fairly new to cycling or training you may choose to start with just 4 days.
All our best selling Training Plans are still available;
8 Week Off-season Transition & Return to Training Plan
4 or 5 Days per week, approx 5 – 7.5 hours, this varied plan is designed to get you back into training with the odd varied effort to keep it interesting and to gently stimulate your muscles and cardiovascular system.
It is mostly at lower intensities to ease you back into training with some measured higher intensity efforts to prepare your mind and body for a return to training.
You will generally push yourself on one ride per week with higher intensity efforts.
8 Week Aerobic Base Builder Plan
4 days per week, approx 6-6.5 hrs per week. This 8 week Aerobic Base Builder plan is designed for people who are short on time.
This progressive plan will target your aerobic zones with the addition some strength work to boost your aerobic fitness in just 8 weeks.
*Use the drop down menu to choose the plan that suits your ability.
12 Week Base Plan
4 or 5 Days per week, approx 6-9 hrs per week. This more traditional 12 week base plan is designed for people with a little more time to train, but still short on time.
Build a solid base of fitness to prepare you for the season ahead.
8 week Indoor Sweet Spot Plan
This 8 week program is based on sport and exercise science research which highlights how Sweet Spot (SS) sweetspot training gives you the most bang for your buck in terms of fitness gains and increases your FTP.
It involves a couple of Sweetspot workouts per week, one high intensity and one lower intensity aerobic workout, all designed to be done on an indoor trainer, though you could of course substitute the longest ride of the week for an outdoor ride (such as a club ride). If you have more time to train simply add an endurance ride at the weekend.
Ideal either in the ‘base’ period or around the start of the season if you are looking to boost your fitness entirely or mostly on an indoor trainer.
There are 4 sessions, and approx 4-5 hours per week.
8 week FTP Threshold Booster Plans
All FTP booster plans are designed for riders who are Time Crunched. Ride 4 days per week.
These 8 week plans are designed for beginner, intermediate or advanced riders – specifically for people who are short on time.
Can be done in the base period, or ideal early season after you have built up a solid ‘base’ of fitness.
NOTE: The advanced plan is also ideal as a follow on plan for beginners and intermediate riders who have completed the KOM Coaching 8 week FTP Threshold Booster for beginners and/or intermediate riders.
These progressive plans target your sweet spot and with the addition of a little threshold work will boost your FTP in just 8 weeks.
There is an FTP test at the start and end of these plans to highlight your results!
*Use the drop down menu to choose the plan that suits your ability.
9 week HIIT Plans (boosts Threshold and VO2 Max)
These 9 week programs are based on sport and exercise science research which highlights the value of HIIT (High Intensity Interval Training) workouts in increasing both your FTP (threshold power) and VO2Max.
Each plan involves a couple of HIIT workouts per week (best done on an indoor trainer) with plenty of easy endurance riding at lower intensities.
If you have more time for the endurance rides then add in zone 2 miles to increase your endurance further.
These are ‘polarised’ training plans where you are either well above or well below threshold. Avoid going ‘fairly hard’ (avoid the middle zones) on your endurance rides for this program to be most effective. Ideal for riders who prefer those short sharp efforts to ‘slogging it out’!
NOTE: The advanced plan is also ideal as a follow on plan for beginners and intermediate riders who have completed the KOM Coaching 9 week HIIT Plan for beginners and/or intermediate riders.
*Use the drop down menu to choose the plan that suits your ability.
12 week CX Cyclo-Cross Training Plan
These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows, who has delivered L2 Cyclo-Cross specific coaching courses for BC.
This progressive plan works on power and your ability to produce high intensity efforts as well as your CX skills. It is specifically designed for people who are short on time.
It includes a ‘Race Week’ which you can follow on any week you have a CX race.
NOTE: The Advanced plan is ideal for riders who already have a very good level of fitness – perhaps riding ‘cross after a season racing on the road. The Intermediate plan is ideal for riders who already have a pretty good level of fitness – perhaps having raced a little (eg Road, TT, MTB) beforehand. However previous racing is not necessary if your fitness level is pretty good already. The Beginner plan is suitable for everyone else!
Use the drop down menu to choose the plan that suits your ability.
COMMUTER training for an event Plan
This plan is based on 3 x 1 hour each way flat (ish) commutes, plus a longer weekend ride.
This 16 weeks plan is designed to make the most of your commuting time to boost your fitness and prepare you for a big event.
The plan works on base fitness and strength then builds you to a peak of fitness, tapering for your big event.
Note: This is designed to be suitable for those who mostly ride on the flat.
Sportive Training Plans
16 weeks to GOLD Sportive Training Plans – for various distances – each involve riding 4 days per week. ,
All the 16 weeks to GOLD Sportive Training Plans are designed to boost your fitness and reduce your time. They are aimed at people who are going for Gold!
Grande: This plan is aimed at Sportives of approximately 100 miles in length (otherwise known as a ‘Century’)
The plan is approximately 6-11 hours per week
Medio: This is aimed at Sportives of approximately 100km in length (sometimes known as the ‘metric century’)
Ride approximately 5-9 hours per week
Piccolo: This plan is for riders doing Sportives that are shorter in length.
Ride approximately 4-6.5 hours per week
*Use the drop down menu to choose the right plan for your target Sportive.
8 week Hill Climbing Plan
Improve your strength and hill climbing in 8 weeks, riding for approx 6-8 hours per week
This 8 week KOM Coaching Hill Climbing plan is designed for intermediate/advanced riders and people who are short on time.
Beginners should ensure a good base of fitness before embarking on this training plan – for instance it can be started once you have worked through the KOM Coaching 12 week Base plan.
Initially working on building strength, your climbing ability will improve through specific targeted workouts to ensure you climb better than ever at the end of this 8 week program.
