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6-Week Kick Starter Program

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6-Week Kick Starter Program

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

David Lipscomb | CIS Training Systems

Length

6 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Take the First Step Toward Better Cycling – FREE 6-Week Plan!

Want to ride stronger, longer, and with more confidence? The CIS Training Systems Kick Starter Program will help you understand heart rate control, improve your cadence, and build endurance—all key elements for better performance and more enjoyable rides.

✅ Learn to Train Smarter, Not Harder
✅ Gain the Skills for Sustainable Cycling Progress
✅ Experience CIS Training Systems' Proven Coaching Approach

This is your chance to start structured training— completely FREE. Let’s get rolling!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Off Day

Rest
No detail
Tuesday

CIS ➜ Set Your Threshold and Zones

Bike00:58:00Structured Workout
Time to set your threshold and establish your current zones. It is better to start the 20 minute effort easier and ramp that effort up over the 20 minutes.

Once you complete this workout, use the analyze feature to find your power output for the 20 minute section to set your threshold and zones.
Details
Wednesday

CIS ➜ Endurance Ride

Bike00:45:00Structured Workout
No ERG Mode:
Focus on Cadence and Heart Rate Control!

Used for aerobic maintenance and endurance training. Workout can be done with a disciplined group, rollers or indoor trainer. Remain seated on the uphill portions to build greater strength while maintaining a comfortably high cadence.
Details
Thursday

CIS ➜ RAMP TEST

Bike00:36:00Structured Workout
CIS Training Systems RAMP Test

No ERG Mode:
Focus on Cadence and Heart Rate Control!

This is a standard testing protocol to determine 5-minute and 10-minute Power. A RAMP Test is also known as a step test to determine Maximal Aerobic Power (MAP). Go until uninterrupted failure to complete the step.

Review: https://youtu.be/9vtX5EkmKp0?feature=shared
Details
Friday

Off Day

Rest
No detail
Saturday

CIS ➜ 5 Mile Fit Baseline

Bike5 mi
Focused Zone 3 Heart Rate and Power Control. Select Tempus Fugit Course.

5 Mile Time Trial - Warm up well! This field test is to be done on your indoor trainer/rollers perform a 5-mile TT in Zone 3.

Focus on 90+ rpms without going into Zone 4 heart rate.
Details
Sunday

CIS ➜ Endurance Ride

Bike01:45:00Structured Workout
No ERG Mode:
Focus on Cadence and Heart Rate Control!

Used for aerobic maintenance and endurance training. Workout can be done with a disciplined group, rollers or indoor trainer. Remain seated on the uphill portions to build greater strength while maintaining a comfortably high cadence.
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:09:00 02:45:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
06:09:00 02:45:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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