Matteo Cigala, head coach at Cigala Cycling has designed a 6-week beginner friendly training programme on the turbo or indoor trainer. The programme is available free of charge to Cycling Ireland members on the Training Hub


Starting on Wednesday 17th November, Matteo will lead the 6-week programme aimed at beginners. You can complete the sessions using a smart trainer, turbo trainer or a stationary bike. Matteo will guide you through each session and will help build you fitness over the 6 weeks. 


Choose to complete the workouts at a time that is convenient to you in the comfort of your home. Every Wednesday a new workout will be released at 7am on the Training Hub. 





Beginner Programme


Week 1: Cadence efforts 

After warm up:

3x6 min MODERATE (70/80% Max HR) alternating 1 min at 60 rpm and 1 min at 90 rpm. In between 5 min VERY LIGHT (50/60% Max HR) at 90/100 rpm.


Week 2: Spinning at high cadence

After warm up:

3x6 min MODERATE (70/80% Max HR) at 100/110 rpm, on each effort, every 2 min 10 second burst to 130/140 rpm. In between 5 min VERY LIGHT (50/60% Max HR) at 90 rpm.


Week 3: Strength efforts

After warm up:

3x2 min MODERATE (70/80% Max HR) at 50/60 rpm. In between 2 min VERY LIGHT (50/60% Max HR) at 90/100 rpm.

5 min MODERATE (70/80% Max HR) at 90 rpm.

2 min VERY LIGHT (50/60% Max HR) at 100 rpm.

3x2 min MODERATE (70/80% Max HR) at 50/60 rpm. In between 2 min VERY LIGHT (50/60% Max HR) at 90/100 rpm.


Week 4: Threshold efforts

After warm up:

3x6 min HARD (80/90% Max HR) at 80/90 rpm, In between 5 min VERY LIGHT (50/60% Max HR) at 90/100 rpm.


Week 5: VO2 efforts

After warm up:

4x3 min VERY HARD (90/100% Max HR) at free cadence, In between 3 min VERY LIGHT (50/60% Max HR) at 90/100 rpm.


Week 6: Hill training 

2x4 min MODERATE (70/80% Max HR) at 80 rpm alternating 30 seconds seated and 30 seconds out of the saddle. In between 4 min VERY LIGHT (50/60% Max HR) at 90/100 rpm.

12 min from LIGHT to VERY HARD (60% to 100% Max HR) at free cadence. Every 3 min increasing intensity and at the end of each 3 min 10 seconds mini sprint. (3 min 60/70% Max HR + 3 min 70/80% Max HR + 3 min 80/90% Max HR 3 min 90/100% Max HR)



How to Activate your Account 


The Cycling Ireland Training Hub is Free for 2021 members. Accessing workouts is easy, simply follow the steps below to activate your account.


Step 1: Become a Member


Step 2: Log in to your Membership Portal Here


Step 3: Click on the Cycling Ireland Training Hub


Step 4: Activate your Cycling Ireland Training Hub Account


Once you have received the automated email to activate your Training Hub Account you can access workouts at any time through your membership portal.