Start your 12 week revolution today!

The Fit Cycle
The Fit Cycle offers personalised health & fitness plans for all based around your bicycle.

Our plans are designed for people of any fitness level on any bike, who want to lose bodyfat, get fit or train for an event. Our team of experts have developed flexible and personalised lifestyle plans that will change the way you exercise and fuel your body forever.  Are you ready to transform the way you look & feel, whilst getting fitter & faster on your bicycle!?

The Fit Cycle App
Awesome Features

Questionnaire

  • Once you have purchased your plan and downloaded our free companion app, you can personalise your plan based on your feedback from our questionnaire.

    We will ask about your current fitness levels, what your goals are, your current training, (if any), the training equipment you have available and lastly and most importantly, the amount of time that you have available to train in.

My Plan

  • Your plan will be delivered within your personalised dashboard and will consist of three 4 week blocks. Sessions are either cycling, strength or a mixture of both (concurrent).

    At key points within your 12 week journey you will be asked to upload data on your progress so that we can customise the next block(s) of your plan. The plan evolves with you as you get fitter, faster and leaner! NB:We’re flexible! If you need to swap sessions around or miss a week because of illness or holidays, the plan archives your sessions so that you can complete them when you’re ready.

Cycling

  • The cardiovascular element of your lifestyle plan is based around your wonderful bicycle! No matter what type of bike, old or new, mountain, hybrid or road, spin bike or gym bike

    we’ll provide you with customised cycling sessions that slot seamlessly into your lifestyle. The tailored sessions start from 20 minutes for beginners, with longer sessions for those training for sportives or cycling challenges over a number of days. Sessions include low, moderate and high intensity interval (HIIT) sessions either based around perceived exertion or with the use of heart rate monitors or power meters for those that have them. All sessions are tracked with The Fit Cycle app on your phone and allow you to view the speed, distance and durations of your rides.

Strength Training

  • Whether you’re new to resistance exercise or a seasoned pro, the strength training exercises in your plan are personalised according to the equipment you have

    available, (if any), and your experience. You can adjust most of the exercises in real time to make them easier or harder, with video support and teaching points for each exercise. Strength training makes you a stronger cyclist and helps reduce body fat whilst encouraging the rather wonderful side effect of looking amazing!

Nutrition

  • Ever wondered what to eat and drink before, during & after a bike ride? Could optimum nutrition be your missing link? Are you ready to lose body fat and get fitter

    through a potent mix of exercise together with cutting edge nutrition that’s backed by science? All our sessions detail the amount and type of food you should eat pre, during and post exercise dependent on the intensity and duration of the session. We recommend amounts of macronutrients, (carbohydrates, protein and fat), that allow you to tailor your eating with foods you are used to, leaving you looking great and feeling energised! All this backed up with great recipe ideas and supplementation options.

Tracking

  • All you need is your phone! Use the free companion app to measure the speed, distance and duration of your rides which are all saved in your dashboard.

    You can manually enter extra information such as average heart rate, power or even the way you felt on your ride. A map of your ride shows where you have been and all of this can be shared on social media to gain extra kudos!

Rate your Intensity

  • Your sessions can be adjusted depending on how you feel, by rating the intensity to make your workout easier or harder.

    Cycling sessions will be adjusted before the next session and resistance exercises, if adjustable, are updated instantly so you can complete your training at the level you are comfortable with.

Video Guides

  • Our strength sessions have supporting videos that show you the correct exercise technique and our ‘how to’ cycling videos range from; ‘how to change a puncture’

    , ‘what to take with you on a ride’ to ‘how to fit yourself to your bike’ and many more.The beauty of a companion app is you can watch the videos road side, especially important if you’re struggling to remember how to fix that puncture!

Questionnaire

  • Once you have purchased your plan and downloaded our free companion app, you can personalise your plan based on your feedback from our questionnaire.

    We will ask about your current fitness levels, what your goals are, your current training, (if any), the training equipment you have available and lastly and most importantly, the amount of time that you have available to train in.

Cycling

  • The cardiovascular element of your lifestyle plan is based around your wonderful bicycle! No matter what type of bike, old or new, mountain, hybrid or road, spin bike or gym bike

    we’ll provide you with customised cycling sessions that slot seamlessly into your lifestyle. The tailored sessions start from 20 minutes for beginners, with longer sessions for those training for sportives or cycling challenges over a number of days. Sessions include low, moderate and high intensity interval (HIIT) sessions either based around perceived exertion or with the use of heart rate monitors or power meters for those that have them. All sessions are tracked with The Fit Cycle app on your phone and allow you to view the speed, distance and durations of your rides.

Nutrition

  • Ever wondered what to eat and drink before, during & after a bike ride? Could optimum nutrition be your missing link? Are you ready to lose body fat and get fitter

    through a potent mix of exercise together with cutting edge nutrition that’s backed by science? All our sessions detail the amount and type of food you should eat pre, during and post exercise dependent on the intensity and duration of the session. We recommend amounts of macronutrients, (carbohydrates, protein and fat), that allow you to tailor your eating with foods you are used to, leaving you looking great and feeling energised! All this backed up with great recipe ideas and supplementation options.

Rate your Intensity

  • Your sessions can be adjusted depending on how you feel, by rating the intensity to make your workout easier or harder.

    Cycling sessions will be adjusted before the next session and resistance exercises, if adjustable, are updated instantly so you can complete your training at the level you are comfortable with.

My Plan

  • Your plan will be delivered within your personalised dashboard and will consist of three 4 week blocks. Sessions are either cycling, strength or a mixture of both (concurrent).

    At key points within your 12 week journey you will be asked to upload data on your progress so that we can customise the next block(s) of your plan. The plan evolves with you as you get fitter, faster and leaner! NB:We’re flexible! If you need to swap sessions around or miss a week because of illness or holidays, the plan archives your sessions so that you can complete them when you’re ready.

Strength Training

  • Whether you’re new to resistance exercise or a seasoned pro, the strength training exercises in your plan are personalised according to the equipment you have

    available, (if any), and your experience. You can adjust most of the exercises in real time to make them easier or harder, with video support and teaching points for each exercise. Strength training makes you a stronger cyclist and helps reduce body fat whilst encouraging the rather wonderful side effect of looking amazing!

Tracking

  • All you need is your phone! Use the free companion app to measure the speed, distance and duration of your rides which are all saved in your dashboard.

    You can manually enter extra information such as average heart rate, power or even the way you felt on your ride. A map of your ride shows where you have been and all of this can be shared on social media to gain extra kudos!

Video Guides

  • Our strength sessions have supporting videos that show you the correct exercise technique and our ‘how to’ cycling videos range from; ‘how to change a puncture’

    , ‘what to take with you on a ride’ to ‘how to fit yourself to your bike’ and many more.The beauty of a companion app is you can watch the videos road side, especially important if you’re struggling to remember how to fix that puncture!

Transformations

See the transformations, statistics and stories from The Fit Cycle advocates who have completed their 12 week fitness revolutions.

Before & After

Say hello to...
Your Team

Merchandise

If you’d like to fly The Fit Cycle flag in style, click here to browse our range of cycling clothing and accessories

Support & FAQs

  • What if the time I have available to train in changes over the next 12 weeks?

    Fear not! After each 4 week block we give you the option to redefine the days and time you have available to train on. We understand the need for flexibility!

  • What if I am ill or miss a session?

    Don’t worry if you can’t complete a session on the day you are scheduled to do it. Your missed session will ‘stack up’. This means you can still see the detail of the session and you can complete it in your own time. If you decide to skip it all together, you will still need to click on the ‘Complete Session’ button, to ensure delivery of your next block of plans.

  • It is raining outside and I’m scheduled to do a long ride, can I do this ride tomorrow instead?

    Yes! Other than the weeks in which you have testing, we are happy for you to swap things around to suit your needs and complete the sessions in the order you choose.  NB: We have supplied your sessions in an order in which we think will best suit you in terms of priority and ensuring best recovery from your sessions, but feel free to swap.

    We strongly recommend Testing weeks should   consist of a light spin the day before your test, then the testing day, and then a light spin the day after your test. We want to ensure the best possible results,  so testing should always be done on fresh legs.

  • Can I do the sessions both indoors and outdoors?

    Yes you can as long as the rides are shorter than an hour. For rides longer than an hour, you may find it a struggle to complete these rides on an indoor bike. We outline your sessions according to intensity/levels/zones rather than speed so you can easily perform a session indoors as well as outdoors.

  • What if I find a session too hard or too easy?

    Most exercises within the Resistance Sessions can be adjusted instantly by tapping on the smiley icon and sliding to the left (easier) or to the right (harder). You will receive a different variant of the exercise with a supporting video and teaching points. Not all resistance exercises have this option due to the nature of the particular exercise. Cycling sessions, in particular intervals, can also be adjusted to suit your ability by providing feedback in the ‘Complete Session’ form. This feedback will be taken into account when providing you with cycling exercises in your next session.

  • How do I attach my phone to my bicycle so I can see what my session involves?

    There are various attachments on the market which you can buy from your local bike shop. We love Quad Lock!

Free Training and Nutrition Guide

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