We’ve worked with expert coaches to develop 10 customizable 4-week training plans, each intended to optimize your performance on a different type of segment. Regardless of whether you’re looking to set a personal best up a local epic or a hotly-contested shorter climb, we have a plan for you. Each plan includes a mix of interval and endurance workouts and should set you up for a great PR attempt on the plan’s final day.
- Customize your training plan based on the number of hours you’d like to train per week.
- All plans start on a Monday and end 4 weeks (28 days) later.
- Each plan follows a 5-workout-per-week format, with workouts on Tuesday, Wednesday and Thursday, longer rides on Saturday and Sunday, and rest days on Monday and Friday.
- Workouts will be delivered directly to your inbox the afternoon prior to the workout.
How can I participate?
Training plans are free to all Strava Premium members.
- Visit Strava.com on the web and log in to your account.
- Access Training Plans under the Training menu on your dashboard, or visit strava.com/athlete/training-plans directly.
- Click “View details” to find out more about each plan and “Start plan” to begin.
You will receive email confirmation of your entry into the plan within minutes, and your first workout will be delivered the afternoon prior to the scheduled start date. Please note: Training Plans are currently offered in English, German, Dutch, French, Italian, Brazilian Portuguese, and Spanish.
How should I choose a plan?
Selecting a plan is easy; the plan times are based on current ability and not target time. If you've got a segment in mind, look at your most recent efforts. Choose the plan that best matches your recent or best average times. For example, if you typically climb a local hill in 5:30, you should probably choose the Six Minute Climb plan option to help you improve.
Over the past 14 years, CTS and its coaches have helped more than 15,000 amateur and professional athletes achieve their performance goals. They’ve long been pioneers in the endurance coaching industry — their coaches have set the standard for professionalism, service and expertise. The organization’s coaches are relied upon as experts by leading brand and media outlets around the world, including USA Triathlon, Kurt Kinetic, Outside Magazine, the Amgen Tour of California and the USA Pro Cycling Challenge.
In addition to personalized coaching services and training camps, CTS has produced a wide variety of indoor cycling videos and several books, including best-in-class books like “The Time-Crunched Cyclist” and “The Time-Crunched Triathlete.” These materials have been put to good use by countless Strava athletes with great success. With Training Plans for Cyclists, we’re taking CTS’ proven strategy and making it inherently accessible to all Strava Premium members.
I didn't get today's email. Can you resend it?
If you're currently part of a plan, you will see two buttons on the Training Plan web page. These buttons will allow you to re-send emails (today's workout and tomorrow's workout) in the event that the one you expected did not appear.
Can I pause a plan? Can I re-start a plan in the middle?
We do not currently support "pausing" an ongoing plan. If you decide to opt out of a plan, you'll have to re-start that plan from the beginning.
What if I miss a workout or need to do a specific workout on a different day?
That's totally fine. The workouts are sent to you on a daily basis and are designed to be done in the order they are received, but we understand that life often gets in the way. Feel free to re-arrange your days or skip days (but not too many!) as you see fit — you'll have everything you need in your inbox, so you can always go back and revisit past days.