Ride longer and faster by Improving your endurance, speed and power
Ride longer and faster by Improving your endurance, speed and power
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.
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.
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.
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.