Programme 12 — Indoor Cycling Performance

Twelve weeks of structured indoor cycling for performance, not just showing up to class.

Three to four rides a week, power or heart-rate based, periodised across a base-build-peak structure with specific work in each block. Most class-only riders never improve because they never structure the work; showing up is not a programme, this is. You want an existing riding base and a heart-rate monitor, with a power meter ideal. Built from Nelson's fifteen-plus years of group-exercise and indoor-cycling teaching, including ICG National Trainer and Freestyle Indoor Cycling credentials. Cycling builds serious cardiovascular and lower-body conditioning; it does not replace resistance training. Full session plan included. Companion to Vol. 23.

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.