Is finishing the Cape Town Cycle Tour in under 4 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

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Week Ten: 19 – 26 February

Recovery, HIT Phase

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

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.

A note from Dr Swart: If you do a race on the Sunday, then take the Monday off and then do a 90min ride in zone 2 on the Tuesday. Then carry on as planned from there.

READ MORE ON: strength training programmes workouts