Doing your first Cape Town Cycle Tour in 2024? 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 18 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: 18 – 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 Prof. 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.

READ MORE ON: strength training programmes workouts