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Time Saver Cycling Plan 

Ideal for all busy riders whether you are a roadie, mountain biker or race cyclo-cross.


Up the intensity of your training and start enjoying the results and the extra time you will have available. 


If you are short of time but still want to perform well on the bike, High Intensity Interval Training (HIIT) is a method of training that has been shown in the research to be extremely effective.

Utilising repeated sprints, it is possible to stimulate aerobic training adaptations that were once thought to be achievable only through endurance training.

To read more about the research behind HIIT training check out this article and videos.

While this research is exciting for those athletes who struggle to find time to train. Many athletes are unsure with the details of how to actually structure this type of training into their schedule. This training plan integrates the most effective HIIT sessions from the research and the real world to bring you a cycling plan that will give you great results in 'no time at all'.

This plan is structured over a 9 week period with guidelines on how to maintain these gains longer following this time. Based on 3 high quality training sessions per week with an extra optional ride, the weekly training volume over the 9 weeks clocks in at an average of just over 3 hours per week!


The graph below outlines the plans weekly training durations

'I have used this training method with great success for myself and with a large variety of athletes.

While at first it seems impossible to get good results with such limited training, the results soon start speaking for themselves.'

Matty Graham


Check out how I raced 1100 km on an average of 5.5 hours of smart training per week


This training plan is run through the online Training Peaks software so you can access it from your computer or smart phone with the FREE Training Peaks App or print out a hard copy.

Please note:

  • Physical exercise and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation.

  • It is advised that you consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring conditions, and/or if you are pregnant, nursing, or elderly.

  • All training and exercise you perform you perform at your own responsibility and at your own risk. The editors, authors and or publishers of the Exponential Performance Coaching website, articles, training plans and videos disclaim any responsibility from any adverse effects of consequences from this training plan.

  •  Results cannot be guaranteed from following these training plans and results may vary between individuals.

This training plan includes

  • Free Training Peaks account

  • A 9 week Time Saver Cycling Plan that can be started at anytime.

  • Daily email reminders about your training sessions 

  • Detailed daily training sessions to develop specific fitness and skills for enduro racing

  • Stretching guidelines to target key areas

  • Field testing notes calculate your personalised heart rate training zones


Cost: $24.99 USD*


Preview and buy training plan HERE


Pay via credit card through the secure Training Peaks website

 *Price is in USD due to Training Peaks being an American software

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