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 instalments.

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: 17 – 24 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  Dr Jeroen Swart. Professor Swart is a Sports Physician and Exercise Scientist based at the University of Cape Town & at the Sports Science Institute of South Africa where he is the Head of the Division of Sports & Exercise Medicine. 

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