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
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.
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
Week Two: 25 – 31 December
Pr-Conditioning Phase
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.
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
Week Three: 1 January – 7 January
Recovery & Base & Strength Phase
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.
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
Week Four: 8 – 14 January
Base & Strength Phase
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.
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
Week Five: 15 – 21 January
Base & Strength Phase
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.
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
Week Six: 22 – 28 January
Recovery, Base & Strength Phase
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.
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
Week Seven: 29 January – 4 February
Intermediate Phase
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.
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
Week Eight: 5 – 11 February
Intermediate Phase
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.
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
Week Nine: 12 – 18 February
Intermediate Phase
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.
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
[box]
Week Ten: 19 – 26 February
Recovery, HIT Phase
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.
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
Week Eleven: 26 February – 3 March
High Intensity Phase
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.
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
Week Twelve: 4 March – 10 March
Taper Phase
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.