Structured Progammes

LE PETITE TOUR DE NJINGA

Relive the seven exhilarating stages of our Le Petit Tour de Njinga through our immersive replay functionality. Join the formidable Njinga Team to battle for the coveted yellow jersey.
Suitable for: All level of riders wanting to add variety to their training Duration: 7 Sessions Frequency: 7 x 30 minutes

8 WEEK CLIMBING EVENT PLAN

Improve your muscular endurance and climbing stamina for upcoming climbing events such as King of the Downs or the Dartmoor Classic.
Suitable for: All level of riders wanting to improve their climbing. Duration: 8 weeks Frequency: From 5 hours per week

8 WEEK ENDURANCE EVENT PLAN

Improve your threshold power, stamina and endurance to prepare you for any endurance cycling event including RideLondon.
Suitable for: All levels of riders looking to improve their endurance Duration: 8 weeks Frequency: From 5 hours a week

12 WEEK CLIMBING EVENT PLAN

Improve your climbing to prepare for upcoming hilly sportives or European alpine style events such as the Dragon Ride or Mallorca 312.
Suitable for: All levels of cyclists wanting to improve their climbing. Duration: 12 Weeks Frequency: From 5 hours a week.

12 WEEK ENDURANCE EVENT PLAN

Improve your endurance and stamina to prepare for any upcoming sportive or cycling event such as London to Paris or the Tour of Cambridgeshire.
Suitable for: Any rider interested in improving their stamina and endurance. Duration: 12 weeks Frequency: From 5 hours a week

20 WEEK CLIMBING EVENT PLAN

Improve your climbing ability to prepare for an upcoming climbing based cycling event including Fred Whitton or Etape du Tour.
Suitable for: Any rider looking to improve their climbing ability. Duration: 20 weeks Frequency: From 5 hours a week.

20 WEEK ENDURANCE EVENT PLAN

Build your fitness and cycle specific endurance and climbing to prepare you for any upcoming event including Audaxes and Gran Fondos
Suitable for: Anyone looking to improve their endurance Duration: 20 weeks Frequency: From 5 hours a week

30 DAY STAMINA AND MOBILITY PLAN

Build your fitness and cycle-specific strength and mobility to improve your overall cycling performance.
Suitable for: All levels of riders looking to improve stamina and mobility Duration: 30 days Frequency: From 3.5 hours a week

30 DAY CLIMBING TRAINING PLAN

Build your fitness and cycle-specific strength to improve your overall climbing performance.
Suitable for: All levels of riders looking to improve their climbing Duration: 30 days Frequency: From 6 hours a week

CLIMB LIKE A PRO

Build better balance and stability in order to drive more power on the bike with a combination of on and off bike training.

_________________________________________

Suitable for: All levels of riders.
Duration: 8 weeks.
Frequency: 9 hours a week.


STAMINA & MOBILITY PLAN

Build your fitness and cycle-specific strength and mobility to improve your overall cycling performance.

 _________________________________________

Suitable for: All levels of riders.
Duration: 30 days.
Frequency: From 3.5 hours to 8.25 hours a week.


CLIMBING TRAINING PLAN

Build your fitness and cycle-specific strength to improve your overall climbing performance.

_________________________________________

Suitable for: All levels of riders.
Duration: 30 days.
Frequency: From 6 hours a week.

Individual Sessions

All Njinga training sessions work to power zones. If you don’t know your training zones we highly recommend doing an FTP test, or use our perceived level of exertion scale listed below.

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

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. 

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.

If you are having issues connecting, please visit our website for our troubleshooting guide.

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.

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.

All of our on bike training sessions are live on our site and can be completed at any time that suits you.

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.