Doing your first Cape Town Cycle Tour in 2026? Then this is where your training starts!

Simply click on the relevant week’s programme, download the pdf, and get training!

Training kicks off on Monday 15 December.

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.

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

READ MORE ON: strength training programmes workouts