The Performance Series 6 Week Speed and Cadence Build Phase 18 Pre recorded sessions

STRUCTURED TRAINING FOR THE TIME-CRUNCHED ATHLETE

6 WEEKS - 3 SESSIONS PER WEEK

45–60 MINUTES PER SESSION

RECORDED on VQ VELOCITY

A MESSAGE FROM PAUL MILL

WELCOME TO THE ELITECYCLING PERFORMANCE SERIES

I've designed these programmes around one simple principle: you don't always need to train harder. You need to

train smarter.

I know many cyclists are balancing training with work, family and everything else life brings. Finding time to train can

be difficult enough, so when you do have that time available, I want every minute to have a purpose.

That's why these programmes are built around three focused sessions each week, generally 45–60 minutes in

duration. The aim isn't to constantly make every session harder. Instead, we progressively develop your ability to hold

the right power for longer, maintain the correct cadence and gradually reduce the recovery between efforts.

As your fitness develops, one of the biggest improvements can come from doing more quality work with less

recovery. That's progression. It isn't about going harder for the sake of going harder; it's about becoming more

efficient, more resilient and better able to sustain performance.

MAKE YOUR TIME COUNT

You don't need endless hours on the bike to become a better cyclist. You need consistent, purposeful training. Three

sessions a week. Six weeks. Every minute with a reason.

“You're investing your time in the programme. I'll make sure that time

counts.”

YOU'RE NOT DOING THIS ALONE

These sessions are pre-recorded and available for you to complete when it suits your schedule. They give you

the structure and guidance of an ELITECYCLING session while allowing you to train around work, family and everyday

life.

I'll guide you through the programme via the structure of each recorded session, helping you understand what we're

trying to achieve and keeping you focused on the process.

Your job is to turn up and give me your best on the day. The programme gives you the structure; you choose

when to complete it.

SPEED & CADENCE: Develop Leg Speed & Acceleration

Improve pedalling efficiency, cadence control and the ability to accelerate smoothly and repeatedly.

WHAT THIS BLOCK IS DESIGNED TO DO

Develop faster, more economical pedalling without turning every session into a maximal effort.

WEEK FOCUS

1 Establish the training pattern and technical control.

2 Build duration and confidence within the target intensity.

3 Increase training density with shorter recoveries where appropriate.

4 Progress the quality and amount of work without unnecessary intensity.

5 Highest training stimulus of the block, while protecting session quality.

6 Consolidate the work, reduce fatigue where required and benchmark progress.

HOW YOUR SESSIONS WORK

POWER Primary training target using your FTP and Coggan-based zones.

HEART RATE 5-zone reference used as a secondary guide and monitoring tool.

CADENCE Specific RPM targets used to develop efficiency and cycling skill.

PEE Used only as a fallback when reliable power is not visible.

RECOVERY Progressively reduced where quality can be maintained.

WARM-UP Our standard 10-minute ELITECYCLING warm-up is added to every session.