Training Programmes
& Sessions
Ride longer and faster by Improving your endurance, speed and power
Fitness
Ride longer and faster by Improving your endurance, speed and power
Structured Progammes
LE PETITE TOUR DE NJINGA
8 WEEK CLIMBING EVENT PLAN
8 WEEK ENDURANCE EVENT PLAN
12 WEEK CLIMBING EVENT PLAN
12 WEEK ENDURANCE EVENT PLAN
20 WEEK CLIMBING EVENT PLAN
20 WEEK ENDURANCE EVENT PLAN
30 DAY STAMINA AND MOBILITY PLAN
30 DAY CLIMBING TRAINING PLAN
Build better balance and stability in order to drive more power on the bike with a combination of on and off bike training.
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Suitable for: All levels of riders.
Duration: 8 weeks.
Frequency: 9 hours a week.
Build your fitness and cycle-specific strength and mobility to improve your overall cycling performance.
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Suitable for: All levels of riders.
Duration: 30 days.
Frequency: From 3.5 hours to 8.25 hours a week.
Build your fitness and cycle-specific strength to improve your overall climbing performance.
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Suitable for: All levels of riders.
Duration: 30 days.
Frequency: From 6 hours a week.
Individual Sessions
Before completing your first session, check out our guide on the different data points you will see during the sessions.
30 Minute Sessions
Tour De Njinga Sessions 2023
30 mins
30 mins
30 mins
30 mins
30 mins
30 mins
30 mins
Tour De Njinga Sessions 2024
30 mins
30 mins
30 mins
30 mins
30 mins
30 mins
30 mins
30 mins
30 mins
Individual 30 Minute Sessions
30 mins
30 mins
30 mins
30 mins
COACH TIP
Short on time but still looking for results? These shorter 30 minute indoor cycling sessions have greater targeted focus and include shorter warmups and recoveries to allow you to maximise your gains in 30 minutes.
30 mins
30 mins
45-60 Minute Sessions
90 Minute Sessions
COACH TIP
Make sure you are well hydrated coming into these longer sessions. We strongly recommend you also have electrolytes in your drink and have 2 water bottles near your bike to ensure you are comsuming enough liquid throughout the session.
90 mins
90 mins
90 mins
Climbing Sessions (45-60mins)
COACH TIP
We strongly suggest joining all of our cycle training sessions with accurate FTP training zones to feel the true benefit. Don't be scared of completing an FTP test...We guarantee the benefits of each training session will be far greater.
45 mins
45 mins
45 mins
45 mins
45 mins
45 mins
COACH TIP
Try and control your breathing during the intervals and during the recovery blocks to help you manage your heart rate and control your energy exertion levels. Try and make your breaths slightly deeper, and see how your performance can benefit.
45 mins
45 mins
45 mins
45 mins
60 mins
45 mins
45 mins
Endurance Sessions (45-60mins)
COACH TIP
Be prepared for each session by having your power training zones with you if you have completed your FTP Test. As a minimum, we suggest you memorise your top of Zone 2, sweetspot range, FTP score and 105% of FTP Score.
60 mins
60 mins
45 mins
60 mins
45 mins
60 mins
45 mins
60 mins
60 mins
60 mins
45 mins
45 mins
45 mins
60 mins
Sprint Sessions (45-60mins)
45 mins
45 mins
45 mins
45 mins
60 mins
45 mins
COACH TIP
Ensure you have had a well-balanced meal that includes a healthy dose of complex carbohydrates about 3-4 hours prior to starting an intense session and then a small, simple carbohydrate-based snack like a banana one hour beforehand.
45 mins
45 mins
45 mins
45 mins
45 mins
45 mins
60 mins
Sweetspot Sessions (45-60mins)
45 mins
60 mins
60 mins
60 mins
COACH TIP
To aid recovery after any training session we recommend you try to eat a full nutritious meal within 60 minutes of the end of your workout. We also recommend a protein smoothie within 15 minutes of finishing your training session.
45 mins
45 mins
60 mins
60 mins
60 mins
60 mins
45 mins
60 mins
45 mins
Frequently Asked Questions
WHAT EQUIPMENT WILL I NEED?
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, Tacx Neo, Elite Suito. Alternatively you can complete the remote sessions on an indoor bike that can project cadence and power (same applies for the indoor trainer). Examples include Wattbike Atom, Wattbike Nucleus, Wattbike Trainer and Wahoo Indoor bike, etc.
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.
WHAT DO I NEED TO DO TO BE ABLE TO JOIN AN ON BIKE TRAINING SESSION?
To join an On Bike Training Session, please first visit our Download Online Software page to find out how to install the software and to pair your bike. Once you have downloaded the software, email [email protected] to activate your account (if a first time user) before completing any training session.
I AM HAVING ISSUES CONNECTING TO THE ON BIKE TRAINING SESSIONS?
If you are having issues connecting, please visit our website for our troubleshooting guide.
I AM NEW TO CYCLING, AM I STILL ABLE TO COMPLETE THESE ON BIKE TRAINING SESSIONS?
Absolutely. The intensity that every rider rides at is individual to your own level and can be changed throughout the session if it is too hard or too easy. The training sessions will not be completed in erg mode so you are free to change your gears to make the session easier or harder at any point. Whether you are a beginner or an elite athlete, Njinga has you covered.
WHAT SESSION SHOULD I ATTEND FOR MY FIRST TIME TRAINING WITH NJINGA?
You are free to attend any session that you wish as you work to your own intensity levels. Initially our instructors will advise you to ride at an intensity rating out of 10. Each session does focus on a specific training skill.
Hopefully once you’ve taken a few sessions with us you will want to discover your own specific training zones. This is done by taking a 20 minute Functional Threshold Power test. You can discover more about the FTP test here.
WHEN CAN I COMPLETE THE ON BIKE TRAINING SESSIONS?
All of our on bike training sessions are live on our site and can be completed at any time that suits you.
WHAT DOES ALL THE DATA DURING THE TRAINING SESSIONS MEAN?
During the indoor training sessions using the Spivi Software, there will be a variety of different numbers displayed on the screen. See here for a run through of all the different data points you will see and what they all mean.
