Cape Town Cycle Tour Sub-4 Training Programme

Is finishing the Cape Town Cycle Tour in under 4 hours your goal? Then this is the training programme for you!

Below you’ll find your training in weekly installments.

Not the right training programme for you? Choose from one of our other training programmes.


Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12


Week One: 14 – 20 December

Pre-Conditioning Phase

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For your convenience, download this week’s training and stick it on your fridge.

This programme refers to training zones. To calculate yours, click here.

All training programmes have been designed by Bicycling’s Scientific Editor, Dr Jeroen Swart.

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3 Responses to Cape Town Cycle Tour Sub-4 Training Programme

  1. Emilie Herselman November 22, 2012 at 4:11 pm #

    Sub 4 hour roadcycle program.

  2. Wilhelm January 14, 2013 at 6:40 am #

    Is it not possible to get an overview of this program? Its a bit hard to plan ahead and subscribe for funrides not knowing where the program is heading??

    • Bicycling January 14, 2013 at 3:48 pm #

      Hi Wilhelm, we’ll upload the rest of the programme during the course of the week…

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