BORA-hansgrohe training plan for Tacx apps

To keep you extra motivated this indoor season, the coach of BORA-hansgrohe created a training plan especially for Tacx users. This plan enables you to push your limits, improve your cycling performance and get ready for this cycling season!

Check the program

Professional workouts

Dan Lorang, coach and head of innovation at BORA-hansgrohe, designed a ready-to-go three week indoor training plan. He explains the plan in this video.

Play video

THE PROGRAM

Here’s an overview of this training plan. Each week consists of three workouts, building up in intensity every week. The workouts will mainly focus on your VO2max, lactate clearance and fat combustion. In brief, they look as followed, the percentages shown are the percentage of your FTP. The warm-up, cool down and recovery times aren’t shown here. To perform the workouts in the Tacx Training app (smartphone/tablet), search for “BORA” at “Workouts” in the app, be sure to change the filter option to “Public”. Click on the buttons to start that specific workout in the Tacx Desktop app.

 

Week 1

Workout 1

Build-up your maximal aerobic capacity

3 sets of 5x 20 sec. at 130%
+ 40 sec. at 60%
in between 12′

Start workout

Workout 2

Lactate clearance session

2x 1′ at 115-120%, in between 3′
5 sets of 8′: 1′ at 105% + 3′ at 75-80%, in between 6′

Start workout

Workout 3

Endurance workout

3 sets of 15′
at 70-75%
in between 10′

Start workout

 

Week 2

Workout 4

Build-up your maximal aerobic capacity

3 sets of 5x 30 sec. 130%
+ 30 sec. at 60%
in between 12′

Start workout

Workout 5

Lactate clearance session

3x 1′ at 115-120%, in between 3’
3 sets of 12’: 3x 1′ at 105% + 3′ at 75-80%, in between 6’

Start workout

Workout 6

Endurance workout

3 sets of 1x 15′ at 70-75%, in between 10′
3x 8’ sprint at max rpm,
in between 5′

Start workout

 

Week 3

Workout 7

Build-up your maximal aerobic capacity

3 sets of 5x 40 sec. 130%
+ 20 sec. at 60%
in between 5′

Start workout

Workout 8

Lactate clearance session

2x 1′ at 115-120%, in between 3′
3 sets of 15’: 3x 1.5′ at 105% + 3.5′ at 75-80%, in between 6’

Start workout

Workout 9

Endurance workout

3 sets of 1x 20′ at 70-75%, in between 10′
5x 8’ sprint at max rpm,
in between 5′

Start workout

How to get started

The workouts of this BORA-hansgrohe training plan are available for free and can be downloaded in the app or from the cloud website. After downloading the workouts you can perform them in the Tacx Training app for smartphones and tablets (iOS and Android), or the Tacx Desktop app for desktops (Windows and Mac). Good luck and enjoy these workouts!

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Please note: due to the upcoming holidays all orders placed between May 29th and June 2nd will be processed after June 3rd and be shipped after this date as soon as possible. Our apologies for any inconvenience this may cause. Dismiss