Intro to Power Training 1

Target Rider: This plan is best for the beginner/novice athlete that can put in 30-60 minutes of training 3 days a week and is new to power training. Workout days each week are numbered 1 - 7. Day 1 is typically Monday, but you can select another day to start the plan so the workout days fit your schedule. The plan is 3 days a week: Days 2, 4, and 6 are your workout days. Each week gets a bit tougher with slightly longer workouts and tougher intervals. This plan will help you understand the basics of power training by teaching you how to execute workouts correctly, better understand how power works, and will help you gain fitness in a short 4-week program.

Plan Goals: At the end of this plan, you will see improvements in fitness on the bike, will be able to understand and execute power workouts better, and you will be riding faster and stronger.

Duration: 4 weeks

Training Volume: Low

Experience Level:

  • Cat 4/5–Beginner

Total Plan Hours: 8 hours, 10 minutes


Getting Started

  1. Download the Kinetic Fit app for iOS or Android
  2. Create an account
  3. On the home screen, select "Start a Training Plan"
  4. Find the plan, select it and pick a start date. We recommend starting training plans on Mondays.
  5. Intro to Power Training 1 is included with the free Core app subscription.


Additional Resources

Fitness PlansDavid Simpson