Off the shelf programs
Off the shelf plans designed for self improvement, recreational events & amateur level racing
Off the shelf programs
Off the shelf plans designed for self improvement, recreational events & amateur level racing
4 Week Plans
We have a catalog of 4 and 12 week science based cycling training plans that are designed to increase endurance, improve FTP, bolster hill climbing strength, and turn you into a V02 Max repeat machine.
The intermediate 4 week base training plan is designed for recreational & amateur road cyclists that are eager to build aerobic fitness, but are in the early stages of either zone two training, or perhaps you’re rebuilding back into some cycling form. After an off-season.
- 6-9 hrs per week
- Predominant focus is zone two training, 55-70% of FTP
- Includes short and moderate length steady state low cadence efforts + an introduction to neuromuscular work
- Can be completed indoor and/or outdoor
The advanced 4 week base training plan is designed for recreational & amateur road cyclists that are eager to build aerobic fitness. Building on from the intermediate program, you will have experience in zone two training and be ready to build your base with some more advanced aerobic training.
- 8-12 hrs per week
- Predominant focus is zone two training, 55-70% of FTP
- Includes moderate length steady state low cadence efforts + neuromuscular work
- Can be completed indoor and/or outdoor
The intermediate FTP builder plan is designed to introduce threshold specific training with the end goal of increasing your tolerance at threshold and lifting your FTP. You will be exposed to long steady state training and beginner level VO2 workouts to boost your threshold capacity.
- 7-8 hrs per week
- Mix of high intensity and zone two
- Interval length will vary (short to medium length) with the same goal to increase tolerance around your threshold zone
- Can be completed indoor and/or outdoor
The advanced FTP builder plan is designed to build on top of the intermediate plan with threshold specific training with the end goal of increasing your tolerance at threshold and lifting your FTP. You will be exposed to a progression of similar intervals from the intermediate program with longer zone two sessions.
- 7-10 hrs per week
- Mix of high intensity and zone two
- Interval intensities will be higher than the intermediate plan, with some lower cadence work. All with the same goal to increase tolerance around your threshold zone
- Can be completed indoor and/or outdoor
The intermediate general speed and strength plan is designed to build all round fitness with a mix of VO2, steady state and zone two. The variety of intensity over threshold should help you ‘peak’ your form for an event and lead to improvements at and above threshold.
- 6-8 hrs per week
- Mix of intensity, predominantly above threshold with interspersed zone two sessions
- Ultimate goal is to ‘peak form’
- Can be completed indoor and/or outdoor
The advanced general speed and strength plan is designed to build all round fitness with a mix of VO2, neuromuscular and zone two sessions that build on from the intermediate plan. The variety of intensity over threshold should help you ‘peak’ your form for an event and lead to improvements at and above threshold.
- 8-10 hrs per week
- Mix of intensity focused on building VO2 and anaerobic capacity with interspersed zone two sessions
- End goal is to leave you in ‘peak form’
- Can be completed indoor and/or outdoor
12 Week Plans
We have a catalog of 4 and 12 week science based cycling training plans that are designed to increase endurance, improve FTP, bolster hill climbing strength, and turn you into a V02 Max repeat machine.
The intermediate 12 week base training plan is designed for recreational & amateur road cyclists that are eager to build aerobic fitness indoors, but are in the early stages of either zone two training, or perhaps you’re rebuilding back into some cycling form or training through winter. After an off-season.
- 6-7 hrs per week
- Predominant focus is zone two training, 55-70% of FTP
- Includes short and moderate length steady state intervals with cadence variation throughout for some neuromuscular stimulus
- Designed for indoor (but can be completed outside)
The intermediate 12 week base training plan is designed for recreational & amateur road cyclists that are eager to build aerobic fitness outdoors, but are in the early stages of either zone two training, or perhaps you’re rebuilding back into some cycling form (after having a break through winter).
- 7-10 hrs per week
- Predominant focus is zone two training, 55-70% of FTP
- Includes short and moderate length steady state intervals with cadence variation throughout for some neuromuscular stimulus
- Inclusion of bunch/group riding
- Designed for outdoor (but can be completed indoor)
The advanced 12 week base training plan is designed for recreational & amateur road cyclists that are eager to build aerobic fitness indoors. This program is suited to those who can handle longer rides on the trainer with the aim of building robust aerobic fitness.
- 7-9 hrs per week
- Predominant focus is zone two training, 55-70% of FTP
- Includes short and moderate length steady state intervals with cadence variation throughout for some neuromuscular stimulus
- Designed for indoor (but can be completed outside)
The advanced 12 week base training plan is designed for those with extra time for longer rides and can handle endurance rides of 3hrs initially, gradually building up to 5 hrs. Ideal for people looking to establish a solid aerobic foundation prior to a season where they’re looking to perform.
- 8-14 hrs per week
- Predominant focus is zone two training, 55-70% of FTP
- Includes short and moderate length steady state intervals with cadence variation throughout for some neuromuscular stimulus
- Inclusion of bunch riding
- Designed for outdoors (but most can be completed indoor)
The 12 week intermediate general speed and strength plan is designed to build all round fitness with a mix of VO2, steady state and zone two. The variety of intensity over threshold should help you ‘peak’ your form for an event and lead to improvements at and above threshold.
- 6- 8 hrs per week
- Mix of intensity starting with sub-threshold steady state intervals; working up to VO2 and anaerobic style intervals
- End goal is to peak your form
- Designed for indoor (but can be completed outside)
The 12 week intermediate general speed and strength plan is designed to build all round fitness with a mix of VO2, steady state and zone two. The variety of intensity over threshold should help you ‘peak’ your form for an event and lead to improvements at and above threshold.
- 7-11 hrs per week
- Mix of intensity starting with sub-threshold steady state intervals and working up to VO2 and Anaerobic style intervals
- Inclusion of bunch riding
- End goal to put you in peak form
- Designed for outdoor (but can be completed inside)
This 12 week advanced general speed and strength plan is designed to build all round fitness with a mix of VO2, steady state and higher volume of zone two. The variety of intensity over threshold should help you ‘peak’ your form for an event and lead to improvements at and above threshold.
- 7- 9 hrs per week
- Mix of intensity starting with sub-threshold steady state intervals and working up to VO2 and Anaerobic style intervals
- End goal to put you in peak form
- Designed for indoor (but can be completed outside)
This 12 week advanced general speed and strength plan is designed to build all round fitness with a mix of VO2, steady state and higher volume of zone two. The variety of intensity over threshold should help you ‘peak’ your form for an event and lead to improvements at and above threshold.
- 8-14 hrs per week
- Mix of intensity starting with sub-threshold steady state intervals and working up to VO2 and anaerobic style intervals
- Inclusion of bunch riding
- End goal is to put you in peak form
- Designed for outdoor (but most can be completed inside)
Dont Know Which Plan You Need?
What Our Members Say
I had an incredible 12 weeks of training with an RCA Off-the-Shelf plan. I can’t believe what I have achieved. For the last 2 years whenever I did an FTP Ramp test I would not go above 380 watts. Today I hit 450 watts for a minute and got a new FTP of 327. I couldn’t believe I really hit that far…super happy!
If you are like me and you can't warrant one-on-one coaching, these RCA off-the-plans are fantastic. I was surprised to get a level of support that felt like I had a coach on tap. Both RCA coaches Ryan and Zack are so approachable and invaluable when giving advice.I highly recommended giving this a go!
After 12 weeks on the RCA’s base training plan my FTP went from 208 to 249. That’s from base training alone! Additionally, I have started to drop some significant weight; looking after my diet with the RCA nutrition guide, I am down from 79kg (from 93kg). I am absolutely pumped about the progress.
After completing the off-the-shelf base training program I moved onto a general speed and strength plan. Half way through a HIT program, I decided to hit up my local KOM (3.6km at 5.6% grad). My original PB of 16:29min got smashed to pieces, down to 13min, exactly. I was shocked (in a good way)!
At 61 years young, never did I imagine I would be getting stronger on the bike after 7 years of cycling. However, after completing a base and then & HIT program, I started to shave minutes off my previous best KOMS. In fact, in one ride alone I achieved 111 Strava PR’s!
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