Kickass Bike Training

For all those who have set themselves a goal in cycling and want to achieve it in a structured and enjoyable way. It doesn’t matter whether you want to take part in a race for everyone for the first time, whether you’re an ambitious cyclist in marathons or whether you want to qualify for the Gravel World Championships.

We have the right training plan templates for all goals (bike marathon, gravel race, everyman event) and different time budgets. By regularly checking the performance ranges of your metabolic profile (e.g. Kickass Metabolics performance diagnostics), the training volumes are individually adapted to your performance status.

• Training plan templates for the Everyman Races, Gravel Races and Cycle Marathons, which you can then adapt individually to your everyday life.
• They include the complete pre-season preparation from winter training to specific competition preparation.
• Specials included: e.g. Festive500, training camps, social/group rides and much more.
• Premium access to our AZUM training platform
• Compatibility with common sports devices and platforms (Garmin, Polar, Wahoo, Zwift…)
• Targeted training control by creating your metabolic profile in AZUM
• Instructions for the implementation of units
• Fueling recommendation
• Weekly online check-ins with our Kickass coaches for direct exchange
• Video training instructions for yoga, strength and mobility training and technique exercises

The season build-up for all 3 categories consists of 4 phases and starts with the Winter Arc phase over 8 weeks. This is followed by the Power Built phase (12 weeks). In the first two phases, you work primarily in a bipolar pattern to fully utilize your VO2 and your potential. In phase 3 – Race Ready (8 weeks) – the focus is on your race-specific performance and we will get the maximum out of the performance potential you have developed in the first two phases. For your next race of the season, in the final phase – Cruise Control (8 weeks) – we work on improving your performance capacity with fun and structure.

The aim of all Winter Arc phases is to develop your maximum oxygen uptake capacity, your Vo2 max.

The Solid Base plans are designed to give you a calm and smooth start to structured training over the winter. You will find 1 intensive session per week in this phase.

The indoor race plans help you to focus on fun and Vo2 development in winter – without having to search for the right HIT / indoor workout. Here you will find a 2nd intensive session per week in addition to the option of an indoor race.

The Vo2 Boost plans help you to combine 2 intensive sessions per week in a structured way and get the maximum out of your Vo2 potential.

No. The plan with the higher training volume includes significantly more basic training. The interval units are identical. You can switch between the time budgets at any time.

For us, the joy of sport and health come first. That’s why the group outing should not fall victim to a rigid plan. We have taken this into account in the plans and they are part of the plan. You schedule the group ride or the training for two where it suits you best. Do you want to use and incorporate the Group Ride as efficiently as possible? Come to our Weekly Check-in and we’ll help you with the planning.

We have already prepared various specials as additional modules and you can add them manually to your plan in the appropriate period. Do you have any questions? Then come to the Weekly Check-in with the Kickass coaches.

Please set your priority first – i.e. your A race. This decides which plan (bike marathon, gravel race, everyman event) you choose.

You can then add intermediate goals or follow-up goals.

Cruise control is the transition phase from one destination to another.

In the Cruise Control phase, you can switch specifically for your next target, for example from Everyman to Gravel. (This switch is possible for all competition types). Do you have questions about how to reconcile your season goals?

Then come to the Weekly Check-in.

Training zones are very individual. A basic 60-minute session can result in a distance of between approx. 20km and 35km (terrain/ gradient and wind also play a significant role here). However, training works over time (duration of exertion) and not over a fixed distance covered. This is why we specify the duration of the workout and your individual training zones determine the distance you cover in the individual sessions.

Of course. You alone decide on your training plan and should even adapt the sessions in our AZUM training platform to suit you and your everyday life. This is also what sets our training apart from others. Kickass offers you templates and not a rigid plan. With simple clicks you can move, change and, if necessary, delete units. The plan should suit you and your everyday life, but also your stress level, cycle and goals.

Definitely. A healthy menstrual cycle or hormonal balance is the basis for athletic performance and performance development – Laura Philipp is a pioneer and role model in this area. That’s why you can train in a cycle-sensitive way in all Kickass training programs. You will find out and learn exactly how this works during the process.

We recommend a watt measurement system on the bike for training control. If this is not available, HR measurement via a good belt (chest, upper arm) is a good option. Speed is NOT a good indicator of training load.

You also train indoors: a Smart Trainer is the perfect choice here.

Yes, we recommend a power meter for outdoor training in order to hit the intensities exactly and your feeling for balancing the load. If you do not have a power meter, heart rate control makes sense. Please use a chest or upper arm strap.

Yes, you can. We ask for data before you start training to assess your training zones. In the further course (approx. after the first 3 weeks of training), performance diagnostics are useful to find out exactly where you stand in terms of performance and where your potential lies. Here we recommend our Kickass Metabolics Bike (Premium) diagnostics, which you can book via our website.

At the beginning (about 3 weeks after starting structured training) to define your training zones and then at least 3-4 weeks before the competition to determine your competition strategy (pacing + fueling).

This primarily depends on preference and the weather. We have observed that VO sets or targeted interval units can be completed better indoors by some athletes, as they can be performed regardless of the weather, traffic, terrain, etc. The roller (ERG mode) also helps to hit the right intensities precisely. Nevertheless, it also makes sense to complete enough units outdoors to train your technique and feel for the load.

With the Kickass Tri Training subscription, you not only receive all training plans but also a premium account with AZUM, our training platform where you can manage your training. But that’s not all! As long as you are an active Kickass athlete – i.e. you have a current subscription – you can enjoy all the benefits such as our weekly check-ins with the coaches, the Kickass Knowledge Hub (with lots of useful information about training), discounts on other Kickass services such as performance diagnostics, bike fitting, 1:1 call or 1:1 coaching sessions as well as our partner discounts.

No, there is no minimum term. However, we know that training success and performance development can only be achieved through continuous training and development. We therefore advise you to build up your training in a structured way over several months.

Of course. As soon as you take out the subscription, your 14-day free trial period starts. During this period, we will show you all the advantages of Kickass and you can familiarize yourself with all the content and features at your leisure. If you don’t like it, you can cancel at any time within these 14 days.

You can cancel the current subscription at any time. The subscription ends at the end of the current billing period.

The first 14 days are free. From then on, you pay €50/month and enjoy all the benefits of being a Kickass athlete.

You can cancel your subscription by clicking on “Edit profile” in AZUM. This will take you to the subscription administration and you can select “Cancel as soon as possible”.