Is finishing the Cape Town Cycle Tour in under 3 hours your goal? Then this is the training programme for you!

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:

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.

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

READ MORE ON: Cape Town Cycle Tour training programmes workouts