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.

9 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??

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

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

  3. Granville July 19, 2013 at 3:56 pm #

    A novice here, looking at the programme and trying to make sense of some of the terms used….what does Zone 1 zone 2 mean exactly…..

  4. Frik van Niekerk January 11, 2014 at 8:17 pm #

    I have done a three Argus cycle races and I am an active mountain biker. The training program for a sub four hour race seems very technical and the very first week it is already required to do more than 8 hours training?? Everybody does not own heart rate monitors to comply to the training requirements. Is it not sensible to start with an introductory phase and work up to a higher fitness level?

    I don’t know how many hours the last few weeks require but this training program seems not very suitable for the regular Joe to better his training schedule. I am able to complete the Argus in a sub four hour time with a lot less training hours.

  5. Leon January 29, 2014 at 3:07 pm #

    Whenever trying to download week 8, it says server too busy but all other weeks download without an issue

  6. Profile photo of robk
    Rob Kennedy February 14, 2014 at 4:34 pm #

    I agree with Frik,

    These programs are way over the top for there proposed times.

    I like to see what times someone achieves that actually follows the program assuming they even manage.

    Not many average Joe’s would be willing to train 6 days a week.

  7. Emile February 19, 2014 at 2:20 pm #

    Rob, you don’t have to train 6 days a week to do a sub 4 hrs Argus – this is just an (excellent) guideline. You can divide the amount of cycling into less days, with bigger peaks but also longer rest periods. If you do events in between, I agree this is a lot of training for a close to- or just about sub 4 hrs time but certainly not for say a 3h30. However I also think that by this time the program should include longer rides. I believe one of the biggest novice errors is to not train for race day distance before hand. It is not wise to aim for say 3h30 and then never cycle that long in your training sessions. Also it depends on your individual ability. If you are blessed with natural fitness or still young and can go the distance with less training then be thankful.

    Due to time constraints, I find one can get away with training 4 times a week: During the week I train Tuesdays and Thursdays. Depending on the weather – mostly a 1h40 ride on Tuesday (undulating course) and 1 hour indoors on Thursdays. This indoor session is important to me as I can record fitness related data and then compare apples with apples week to week to track my progress but alternatively you can just do something different from Tuesday – maybe a flat course doing less power work but more fitness. Then a long stamina ride on Saturday (3hrs earlier in the training but reaching 4 hours during the last 3 weekends before the race – typically doing a 100km each time on the last three weekends), with a shorter 2 hrs max recovery ride on Sundays.

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