+44(0)161 408 4674rst@rstsport.com
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Tailored. Scientific. Online. Power or HR based. Access to Coach. Professional. Great Value.

RST Sport Training Plans are designed to increase your fitness, help you reach your goals, and to become a better cyclist in your main discipline. Riders who follow an RST Sport Training Plan can expect increased power output, better aerobic fitness, greater cycling performance, increased climbing ability, and weight loss. All plans are based on the same scientifically-based training principles applied with all RST Sport clients and coaching services. RST Sport Training Plans are a suitable for all riders who want to maximise their training time on a limited budget, or perhaps want to trial what it’s like to follow a sound training plan, without committing to a coaching relationship.

What does it look like?

In the right-hand column are sample images showing what an RST Sport Training Plan looks like via an internet browser. It is illustrative only; the training shown is not intended to be taken literally!

Is the system hard to use? 
Not at all but you will need to have some basic skills at accessing a website. To help out there are tutorial videos within the portal to explain how to use the plans, and coaches are on hand to answer questions if you need. It’s all managed within the portal.

Can I ask questions about the training or get help along the way?
RST Sport Training Plans have been designed as a low cost way to provide a plan suitable for your riding goals, training time availability and fitness level. Part of keeping the price down means that specific coaching support is limited. Nevertheless, RST Sport’s online coaching portal provides a social media style communications interface, enabling you to post thoughts, ideas, questions, and our coaches are able to respond and interact with you accordingly.


The following plan type options are available, which are then further customised for you based on various criteria. We will be adding more plans options in future. We’ll even create new plans based on your suggestions, so tell us what you would like to see!


Season starter / Base Builder I This plan is perfect for those who are just starting out and want to improve overall fitness and attain weight loss goals, or for those starting back on the bike after a break from training and need to get ready for some harder work to follow. Get through this plan and the rest of the season will be your oyster!

Base Builder II Once you’ve finished Part I and basic fitness levels have improved, use this plan to continue to develop further, preparing you for the challenges ahead. It’s also a great plan for those who have been back training for a month or two and want to take their fitness to the next level.

Time Trial Power Booster I Perfect for those who want to focus on lifting their threshold power output, which is so important for performance in time trial events, and indeed for all forms of racing. Get ready to take on your club TT series, or the challenge of some open time trial events, or use as a threshold power development phase in preparation for other events.

Time Trial Power Booster II Take yourself to the next level, for those that want to build on the work done with TT Power Booster Part I.

Sportive Preparation Have a big event coming up in 2-3 months? Need help to get ready for those long cols? This is the perfect way to prepare for a great event. Even better if you have done a Base Builder plan beforehand.

Crit & Road Racing Preparation This one will not only give your threshold a boost, but also include efforts to prepare you for the demands of criterium and road racing. Be prepared for some cracking efforts! Best that you have had some training under your belt first before tackling this plan. The Base Builder or Time Trial Power Booster would be perfect. Get through this and your ride buddies will be wondering what your secret is.


RST Sport Training Plans provide for a basic level of tailoring for you, and so they are suitable for the beginner through to the experienced racer. We do this through an assessment of your needs via an online questionnaire so coach can provide a plan taking into account:

  • your current fitness level
  • your recent training workload
  • experience level
  • the time you have available to train each week (you nominate a range of hours per week you typically have available for training)
  • the type of race, event or fitness goal you are aiming for
  • preferred duration of plan (6, 8 or 12-weeks)
  • when you want the plan to commence (so you can time the plan to fit in with your goals)
  • whether you are using a power meter or a heart rate monitor to guide daily training

In addition to customisation of each plan based on the above, RST Sport Training Plans provide the following additional features:

  • Details of the workout to be completed for each day
  • Workouts describing ride type, duration, intensity, and any specific efforts or intervals
  • Training is prescribed using either RST Sport’s Power or Heart Rate training zones
  • Training plans are delivered through RST Sport’s on-line coaching portal, and are securely accessible via any internet enabled device (e.g. computer browser, smart phone or tablet)
  • Suggested indoor/turbo trainer workouts to use as alternatives for those days where the weather is foul, or perhaps your time is limited for other reasons
  • Access to RST Sport coaches for interaction via a social media style interface, for ongoing questions or clarifications on the plans (a reasonable use limit applies)


Use the Buy Now buttons on the right to purchase your 12, 8 or 6-week RST Sport Training Plans. You can pay with your credit card or with your PayPal account if you have one.

Once you’ve completed the payment, select the PayPal option to Return to RST Sport, and you will be directed to an order form questionnaire to gather key information used to prepare your plan.

If you are not directed to the order form, then you can return to this page and click here to complete the questionnaire:
RST Sport Training Plan Order Form

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