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Choose your 12-week Training Path. Post your workout after each ride. RIDE SYSTEM™ reviews your execution and shows you what to focus on next.

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RIDE SYSTEM™ / DAILY WORKOUT REVIEWS

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Now What?

Evidence-Based Coaching™ shows what worked—and what comes next.

RIDE SYSTEM™ — coaching feedback from your submitted workout evidence.

You Decide!

Same ride. One answer sees numbers. The other sees what you were trying to do.

YOUR TRAINING · YOUR GOAL

Pick your program.

Four quick questions. RIDE SYSTEM™ recommends one 12-week CIS Training Path based on your goal. Choose Self-Guided or Add Coaching. If you need a different fit, book a consultation.

ONE PRICE · ANY 12-WEEK PROGRAM

$49.95per payment · 3 payments

$149.85 total
Same payment plan for every program.

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Compare Training Demand · All 20 Programs

Estimated demand based on program focus and available sample workouts. Individual effort varies with your fitness and the training week. A higher rating means greater demand.

1 Foundational · 2 Developing · 3 Challenging · 4 Advanced · 5 Highly Demanding

Find the training demand that fits your experience.

Program	Training Demand
ROADWORK™	TRAINING DEMAND1/5 · Foundational
DIESEL™	TRAINING DEMAND2/5 · Developing
METRONOME™	TRAINING DEMAND2/5 · Developing
PRESSURE POINT™	TRAINING DEMAND3/5 · Challenging
GRAVITY LAB™	TRAINING DEMAND3/5 · Challenging
BREAKPOINT™	TRAINING DEMAND4/5 · Advanced
CRIT CLOCKWORK™	TRAINING DEMAND4/5 · Advanced
GRAVEL GRINDER™	TRAINING DEMAND3/5 · Challenging
TRI YOUR BIKE™	TRAINING DEMAND3/5 · Challenging
RACE AGAINST THE CLOCK™	TRAINING DEMAND4/5 · Advanced
FONDO FORMULA™	TRAINING DEMAND3/5 · Challenging
BREAKAWAY PROTOCOL™	TRAINING DEMAND5/5 · Highly Demanding
LAST LAP™	TRAINING DEMAND5/5 · Highly Demanding
RAZOR'S EDGE™	TRAINING DEMAND5/5 · Highly Demanding
VERTICAL LIMIT™	TRAINING DEMAND4/5 · Advanced
CROSS CONTROL™	TRAINING DEMAND5/5 · Highly Demanding
STAGECRAFT™	TRAINING DEMAND4/5 · Advanced
MANHATTAN PRESSURE COOKER™	TRAINING DEMAND4/5 · Advanced
BROOKLYN BATTLE PASS™	TRAINING DEMAND4/5 · Advanced
UPTOWN ACCELERATOR™	TRAINING DEMAND5/5 · Highly Demanding

Already a CIS Collective™ member? All 20 programs are included with an active Collective membership, subject to coach-approved activation. Open My Coaching → No second purchase required.

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WHAT HAPPENS NEXT

Simple from here.

Choose your program. Complete a ride. Post evidence. RIDE SYSTEM™ reviews your workout and gives you clear coaching feedback.

01Choose a program and review its short description.

02Complete that program's secure Stripe checkout: 3 payments of $49.95.

03After verified enrollment, sign in to RIDE SYSTEM™ to access your training. Existing customers use their current account.

CIS TRAINING SYSTEMS™ · The Movement™ · Supported by RIDE SYSTEM™

Foundation · 12 weeks×

ROADWORK™

TRAINING DEMAND1/5 · Foundational

Start here to build consistency and effort control.

Start with the fundamentals. Build control and consistency before adding intensity.

CIS Endurance Builder #3160 MIN

START60 MIN

Sample workout from this Path. · Power profileWork blocks at 74% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Endurance · 12 weeks×

DIESEL™

TRAINING DEMAND2/5 · Developing

Best with a regular riding routine and readiness for structured sessions.

Develop staying power for long rides. Focus on endurance that holds up late.

CIS Long Endurance #2490 MIN

START90 MIN

Sample workout from this Path. · Power profileWork blocks at 67–72% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Cadence · 12 weeks×

METRONOME™

TRAINING DEMAND2/5 · Developing

Best with a regular riding routine and readiness for structured sessions.

Learn to use cadence deliberately. Develop a more controlled and repeatable pedaling rhythm.

CIS Cadence Range #2360 MIN

START60 MIN

CADENCE · 72, 85, 98 RPM

Sample workout from this Path. · Power profileCadence blocks at 72, 85, 98 rpm, repeated at steady power.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Tempo · 12 weeks×

PRESSURE POINT™

TRAINING DEMAND3/5 · Challenging

Best when you are comfortable completing structured endurance and tempo sessions.

Practice sustained, repeatable effort. Build comfort holding meaningful pressure.

CIS Tempo Control #2160 MIN

START60 MIN

Sample workout from this Path. · Power profileWork blocks at 84% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Climbing · 12 weeks×

GRAVITY LAB™

TRAINING DEMAND3/5 · Challenging

Best when you are comfortable completing structured endurance and tempo sessions.

Approach hills with more control. Build the ability to manage climbing demands.

CIS Climbing Cadence #2865 MIN

START65 MIN

CADENCE · 68, 78, 88 RPM

Sample workout from this Path. · Power profileWork blocks at 79% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Build Your FTP · 12 weeks×

BREAKPOINT™

TRAINING DEMAND4/5 · Advanced

Best with an established training base and experience managing hard sessions.

Focus on sustainable threshold power. Progress with purpose rather than chasing a single number.

CIS Threshold Prep #3170 MIN

START70 MIN

Sample workout from this Path. · Power profileWork blocks at 90% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Criterium · 12 weeks×

CRIT CLOCKWORK™

TRAINING DEMAND4/5 · Advanced

Best with an established training base and experience managing hard sessions.

Prepare for the surges and repeated efforts of criterium racing.

CIS Corner Exit Power #2160 MIN

START60 MIN

Sample workout from this Path. · Power profileWork blocks at 65–125% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Gravel · 12 weeks×

GRAVEL GRINDER™

TRAINING DEMAND3/5 · Challenging

Best when you are comfortable completing structured endurance and tempo sessions.

Build durability for variable terrain and the changing demands of gravel riding.

CIS Gravel Durability #2490 MIN

START90 MIN

Sample workout from this Path. · Power profileWork blocks at 68–78% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Triathlon Bike Leg · 12 weeks×

TRI YOUR BIKE™

TRAINING DEMAND3/5 · Challenging

Best when you are comfortable completing structured endurance and tempo sessions.

Develop a disciplined bike leg that leaves you better prepared for the run.

CIS Race-Pace Endurance #2490 MIN

START90 MIN

Sample workout from this Path. · Power profileWork blocks at 66–77% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Time Trial · 12 weeks×

RACE AGAINST THE CLOCK™

TRAINING DEMAND4/5 · Advanced

Best with an established training base and experience managing hard sessions.

Work on pacing and sustained performance for time trial efforts.

CIS Aero Pacing #2665 MIN

START65 MIN

Sample workout from this Path. · Power profileWork blocks at 87% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Gran Fondo / Century · 12 weeks×

FONDO FORMULA™

TRAINING DEMAND3/5 · Challenging

Best when you are comfortable completing structured endurance and tempo sessions.

Prepare to finish long-distance rides with steadier execution, not just survive the distance.

CIS Climbing Endurance #2160 MIN

START60 MIN

Sample workout from this Path. · Power profileWork blocks at 65–80% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Road Racing · 12 weeks×

BREAKAWAY PROTOCOL™

TRAINING DEMAND5/5 · Highly Demanding

Best with strong structured-training experience and room for recovery.

Develop purposeful attacks and the ability to recover between demanding road-race efforts.

CIS Attack Control #2665 MIN

START65 MIN

Sample workout from this Path. · Power profileWork blocks at 65–135% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Finishing Speed · 12 weeks×

LAST LAP™

TRAINING DEMAND5/5 · Highly Demanding

Best with strong structured-training experience and room for recovery.

Build toward a stronger finish, preserving the capacity to respond when the pace changes.

CIS Race Endurance #2490 MIN

START90 MIN

Sample workout from this Path. · Power profileWork blocks at 70–135% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Sprint Power & Acceleration · 12 weeks×

RAZOR'S EDGE™

TRAINING DEMAND5/5 · Highly Demanding

Best with strong structured-training experience and room for recovery.

Focus on sprint acceleration and the ability to produce decisive bursts of speed.

CIS Peak Power #2360 MIN

START60 MIN

Sample workout from this Path. · Power profileWork blocks at 65–195% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Hill Climb / Mountain Event · 12 weeks×

VERTICAL LIMIT™

TRAINING DEMAND4/5 · Advanced

Best with an established training base and experience managing hard sessions.

Prepare for prolonged climbing efforts and demanding mountain-event terrain.

CIS Torque Climb #3170 MIN

START70 MIN

Sample workout from this Path. · Power profileWork blocks at 65–82% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Cyclocross · 12 weeks×

CROSS CONTROL™

TRAINING DEMAND5/5 · Highly Demanding

Best with strong structured-training experience and room for recovery.

Practice repeated acceleration and recovery for the changing demands of cyclocross.

CIS Starts + Short Power #1160 MIN

START60 MIN

Sample workout from this Path. · Power profileWork blocks at 65–150% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

Multi-Day / Stage Events · 12 weeks×

STAGECRAFT™

TRAINING DEMAND4/5 · Advanced

Best with an established training base and experience managing hard sessions.

Prepare for multi-day events by managing effort and recovery across consecutive stages.

CIS Back-to-Back Endurance #2490 MIN

START90 MIN

Sample workout from this Path. · Power profileWork blocks at 70–82% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

NYC Race Series · 12 weeks×

MANHATTAN PRESSURE COOKER™

TRAINING DEMAND4/5 · Advanced

Best with an established training base and experience managing hard sessions.

Develop race composure when pace, position, and repeated pressure make decisions harder.

CIS Surge Control #2160 MIN

START60 MIN

Sample workout from this Path. · Power profileWork blocks at 65–128% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

NYC Race Series · 12 weeks×

BROOKLYN BATTLE PASS™

TRAINING DEMAND4/5 · Advanced

Best with an established training base and experience managing hard sessions.

Build the durability and control needed to stay competitive deep into a demanding race.

CIS Positioning Power #2360 MIN

START60 MIN

Sample workout from this Path. · Power profileWork blocks at 62–115% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

NYC Race Series · 12 weeks×

UPTOWN ACCELERATOR™

TRAINING DEMAND5/5 · Highly Demanding

Best with strong structured-training experience and room for recovery.

Focus on making decisive accelerations and being ready to repeat them.

CIS Jump Mechanics #3170 MIN

START70 MIN

Sample workout from this Path. · Power profileWork blocks at 65–155% FTP, with warm-up and cool-down.

VIEW UPDATED ONE-SHEET PDF ↗12-week progression · RIDE SYSTEM™ workout reviews · Progression Proof™Select this program in the catalog to continue to secure checkout.

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