Cycling Training Plans to Fit Your Life
Structured plans. Flexible sessions.
Perform provides on-demand coaching sessions for cyclists who want the structure and guidance of a cycling coaching programme in a format that lets you train in your own time.
From strengthening your core to full body stretching, Njinga has a coaching programme that fits your goals.
Who Is The Njinga Perform Programme For?
Freedom, but with a plan
If you want the benefits of cycling coaching but you can’t commit to live or in-person sessions, our Perform online cycling training programme is for you.
You are a Njinga Perform rider if you:
- Aren’t performing or recovering like you used to when you were younger.
- Want a smarter plan that delivers proven results in as little as 2-3 hours a week
- Prefer riding solo but struggle to push yourself without guidance and motivation.
- Don’t want to commit to full-time coaching just yet.
- Want an indoor cycling programme to compliment your outdoor rides.
Njinga Perform Programme
Why Perform works
Most online training plans give you the tools. But when it comes to support and motivation? You’re on your own. The Njinga Perform Programme gives you both – you still get the freedom of solo training, but it feels like you’re being coached.
Feels like a live session
Every training session feels like a live workout with real-time coach led guidance, accurate data-driven structure, and the energy of a group ride, all in one.
Data to keep you on track
Staring at a bunch of numbers and not sure what to do with them? Learn which performance metrics to track, what they mean and how to use them to measure your progress.
Structured, progressive training
Feel the changes as the programmes guide you towards better mobility, faster recovery, enhanced fuelling strategies or building a stronger mindset.
Train smart, not more
No more random training. Get science backed training to enhance endurance, build FTP power, develop strength and climbing stamina with dedicated training both on and off bike.
Proven. Structured. Lasting results.
Njinga 360 Performance Code™ has helped thousands of cyclists in their late 30s and beyond ride stronger, smarter and with fewer injuries.
- 3,000+ cyclists coached since 2012
- 92% of Njinga riders improved in just 8 weeks
- Structured training. Real-world impact.
Scientific cycling coaching isn’t only for elite cyclists. It’s for you.
Shop Perform
A Training plan for every goal
Looking to build endurance? Get stronger on your climbs? Speed up recovery? Come back from injury? Whatever your goal, we have a training plan to help you smash it.
Each plan includes:
- Multiple immersive training sessions per week (# dependent on programme)
- Real-time performance tracking
- Post-session interval data
- Before and after benchmark testing
30-Day Core Challenge for Cyclists – Level 1
Build better balance and stability in order to drive more power on the bike in 30 days with our Core Challenge Level 1.
30-Day Core Challenge for Cyclists – Level 2
Step up your strength and stability with our Level 2 Core Challenge.
Core & Strength Training for Cyclists
Build a stronger, steadier ride with an 8-week plan that combines core stability and cyclist-specific strength.
Nutrition for Cyclists
Fuel smarter, ride stronger. An 8-week, cyclist-specific programme to improve energy on the bike, recovery off it, and body-composition without fad diets.
Yoga for Cyclists – Level 1
Unlock better posture, flexibility and strength with an 8-week yoga programme built for cyclists.
Yoga for Cyclists – Level 2
Progress your yoga with an 8-week programme built for cyclists.
rider Story
Meet Richard Davies, 49.
Richard came to Njinga looking for structure, accountability, and a smarter way to train around his demanding work schedule.
With coach-led guidance and targeted fuelling and mindset strategies, he rebuilt his form, found renewed enjoyment in his training and successfully completed LEJOG.
“Turning 50, I set myself a challenge and Njinga gave me the tools to succeed. The structure and encouragement helped me push further than I ever imagined possible.”
Cycling coaching comparison
Whatever your current level, goals or schedule, there’s a Njinga Cycling programme to help you ride smarter.
Perform
On-demand cycling coaching. Train on your own – but not alone.
Best for: Self-motivated cyclists who want the expertise and structure of coaching with the flexibility to train in their own time.
Accelerate
Online group cycle training. Your 8-week virtual “bootcamp”.
Best for: Cyclists who need accountability, thrive on social interaction and enjoy training in structured time blocks.
Elevate
Personalised cycling coaching. Train smart; unlock your peak potential.
Best for: Busy cyclists who want individual attention and a programme made for their schedule.
Frequently asked questions
Who is Perform best suited for?
Riders who want flexible, structured training without live sessions — self-motivated cyclists who prefer to progress on their own time, with a proven plan.
What software and devices do I need for Perform?
Use a laptop or tablet with a stable internet connection and your smart trainer/Wattbike. You’ll see real-time targets and track progress session by session.
Can I combine Perform with outdoor rides?
Yes. Use Perform for quality interval work mid-week and ride outdoors for endurance or skills on weekends. It’s a flexible system designed to fit real life.
How much time do I need each week for Perform?
Perform adapts to your schedule. Most riders do 2–3 sessions of 45–60 minutes per week to see steady progress, with the option to add more when time allows.
What do Perform sessions look like?
Each workout follows clear interval blocks with power/cadence targets and coach-led guidance. It feels like a live class, but you train on your own schedule.
What support will I get in Perform?
Perform is self-guided, but you’ll have access to the Njinga community for motivation and tips, plus a structured plan that removes the guesswork.
How long do I have access to Perform once I sign up?
Choose monthly, 6-month, or annual access. Your membership runs for the full period you select and is easy to renew if you want to continue.
Can I cancel my Perform membership anytime?
Yes – cancel from Account settings. You’ll keep access until the end of your current billing cycle, and you won’t be charged again.
Do you offer a guarantee if I don’t see results?
Yes. If you follow the recommendations but don’t improve, Njinga offers a 100% money-back guarantee.