An indoor trainer (All require a road bike to connect; some work with the rear wheel in and others work on a drive train system without rear wheel. Examples include Wahoo Kickr V5 or Core, Tacx Neo or Flux and Elite Suito to name a few. Alternatively, you can complete the remote programme on an indoor bike that can project cadence and power (same applies for the indoor trainer). Examples include Wattbike Atom, Wattbike Nucleus, Wattbike Trainer/Pro and Wahoo Indoor bike, etc.  A Peloton Indoor bike will not work as their data is protected unless you put power pedals on their indoor bike.

You will also need a laptop or tablet to download the remote software, ANT+ receiver, comfortable cycling kit, water bottle, heart rate strap and a sweat towel.

Our 8-week programme is suitable for riders of all levels interested in increasing their cycling performance by sustaining a higher power output for longer resulting in an improved lactate threshold. All results will be achieved in a structured and progressive environment.

We use training software that allows you to monitor your real time power or power to weight data during any timed intervals within a training session. This enables you to accurately track your progress by setting precise benchmarks to maintain and improve upon.

The immersive replay sessions allow you to complete your sessions at a time that suits you. Your LIVE rider stats will slot into the immersive leaderboard as if you are doing the session live with other riders. This allows you to still be able to "ride against" other riders in a group on the progamme, giving you the motivation to stay focused and working hard while being pushed by others.

In the initial 30 minute coach call you will get support around your goals and training numbers and how to use the data to support your training, recovery sessions and other key topics. This call also gives you the opportunity to ask the coach any questions you have.

This programme has been designed to finish in 8 weeks. We know from experience that life can get busy so we will give you access for an additional one week for silver and two weeks for gold and platinum level. After this you will lose access. Why do we do this? We are all about getting results and to do that you need to stay consistent and focused with your training. If you miss too many sessions in a row you lose the performance gains and momentum, and you can drop off completely. We want you to have the best chance of success so by removing access after 10 week we want to encourage you to stay on top of your training and stay consistent! 

Our head performance coach, Togo Keynes will be coaching this programme. With over 10 years experience working with cyclists of all levels, both in person and online, he guarantees you will see results. Check out his full bio on our About page.

If you opt for the platinum package you will also get a thorough review of your indoor bike set up. You will send us a video of your current set up and we will provide detailed feedback in terms of recommended changes to improve comfort and performance. 

If you opt for the platinum package you will also get a detailed video from the coach every two weeks analysing your performance data, providing you feedback on key areas to focus on, how you should be attacking the sessions based on your current numbers and any other feedback that will ensure you are improving week on week. This option really helps provide individual detailed support to get the most out of a group coached programme. 

There will be approximately 2 x 60 minute on-bike training sessions each week. We also recommend following the sessions with a 20-minute post session stretch. On top of these compulsory sessions each week there will be a recommended outdoor endurance ride. If you opt for the gold or platinum package you will also have other additional recommended sessions to complete each week.

Key performance metrics will be sent via email including accurate power data for intervals within sessions, total average power, power to weight, speed, cadence, heart rate and distance. Plus a percentage of power and HR zones utilised. We have then put together a data analysis spreadsheet for you to enter you power data into for each interval. This will help you to track performance improvements week on week and see how you compare for each individual interval, allowing you to see what areas you are improving on and where you fall short. The coach will also be tracking your data to help support you through the programme.

If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100% of your money back. No strings attached.