Kinomap has enriched the application with four new structured cycling training programs, designed to support indoor cyclists in their progression, whatever their level or objectives.
These cycling training programs by theme provide a clear and effective framework to train consistently and progressively on an indoor bike.
Whether your goal is to improve cardio fitness, burn calories, build strength and explosiveness, or boost overall performance, each program targets a specific objective and follows a carefully designed structure combining workout variety, progressive overload, and recovery phases.
With these structured training programs, Kinomap offers a complete and accessible approach to long-term progression on a connected bike.
Structured Training Program to Improve Cardio Fitness (18 sessions)
This structured training program focuses on developing endurance and aerobic capacity, two essential foundations for any cyclist. It is particularly well suited for riders looking to return to training, improve general fitness, or build a solid aerobic base.
The 18 sessions are mainly based on low to moderate intensity efforts, with gradual variations in pace and workload. Difficulty increases progressively from session to session, allowing the body to adapt safely. Lighter sessions are included to promote active recovery and support sustainable progress.
This structured training program is suitable for beginners as well as more experienced cyclists looking to strengthen their aerobic foundation.
Structured Training Program to Burn Calories (20 sessions)
This structured training program is designed to maximize energy expenditure through interval-based workouts. It combines high-intensity efforts with recovery phases to stimulate metabolism and increase calorie burn during and after training.
Composed of 20 sessions lasting between 25 and 45 minutes, this program includes intervals ranging from moderate to high intensity. The progression allows riders to gradually adapt to intensity before moving on to more demanding workouts.
These short and efficient sessions are ideal for busy schedules. For optimal results, this structured training program should be combined with a balanced diet and a moderate calorie deficit.
Structured Training Program to Build Strength and Explosiveness (24 sessions)
This structured cycling training program aims to improve muscular strength, explosiveness, and pedaling efficiency. It alternates between strength-focused sessions and sprint workouts.
The 24 targeted sessions include high-resistance, low-cadence efforts to build strength, as well as short, intense sprints to improve acceleration, power output, and neuromuscular efficiency. The progression is carefully planned to reduce injury risk and allow optimal muscular adaptation.
This program is ideal for cyclists looking to improve responsiveness, reinforce core stability, and increase overall power on the bike.
Structured Training Program to Improve Overall Performance (30 sessions)
This performance-oriented structured training program is the most comprehensive. It targets the key performance metrics in cycling: Maximal Aerobic Power (MAP), Functional Threshold Power (FTP), and sprint capacity.
With 30 specialized sessions, the program combines MAP workouts, threshold sessions, Sweet Spot Training, and sprint efforts. The progressive structure increases intensity and complexity over time while integrating active recovery phases to ensure proper adaptation and performance gains.
This structured training program is suitable for regular cyclists as well as experienced riders aiming to reach a higher performance level.
Why Choose Kinomap’s Structured Training Programs
Kinomap’s structured training programs offer:
- clear goal-oriented planning,
- logical session-by-session progression,
- improved training consistency,
- full compatibility with indoor and connected bikes.
Following a structured training program helps optimize results while reducing the risk of overtraining.
With these new structured training programs, Kinomap provides a complete solution for organizing and optimizing indoor cycling training. Every cyclist can now choose a structured training program adapted to their goals and progress efficiently, session after session.
You can also create and customize your own structured workouts on Kinomap using our dedicated Workout Editor tool.
The Program to Improve Overall Performance can be used by elderly sedentary people?
Or what should be done instead?
Hello Bogdan, yes it is adapted. The workouts are based on resistance. If the resistance is too difficult sometimes, you can reduce the difficulty using the + and – on the right of the screen. If you have any question, please contact our support team: suppoert@kinomap.com
Thank you!
complimenti per la spiegazione, pèotete spiegare facilmente come si fa tutto questo, mi sembra di dover studiare un documento ministeriale. è così difficile rendere pragmatico ciò che affermate???
Ciao Francesco, grazie per il tuo messaggio. Per quanto riguarda i programmi strutturati, basta andare nel menu Allenamento strutturato dell’applicazione Kinomap e scegliere il programma che preferisci tra i 4 disponibili:
– migliorare la mia resistenza cardiovascolare
– bruciare calorie
– aumentare la forza e l’esplosività
– migliorare le mie prestazioni
Inizia dalla sessione numero 1 e seguile in ordine.
Per ulteriori domande, non esitate a contattare il nostro servizio di assistenza: support@kinomap.com
Buenas tardes,tengo interes en realizar el programa de mejora en fuerza, uso una bh nexor dual ante la imposibilidad de practicar entresemana con mi bicicleta ,mi pregunta es la siguiente: creeis que tres sesiones entresemana estaria bien para mejorar mi fuerza? Gracias
Hola, Francisco, ¡gracias por tu mensaje! Sí, tres sesiones a la semana es un ritmo muy bueno para progresar. No dudes en mantenernos informados de tus progresos 😉
Que tengas un buen día.