 If you want to get faster on the bike then you need a training program. Today we're going to break down a simple training program that's a great way to build your endurance and increase your overall cycling fitness. If you're just starting out in competitive cycling you're going to have to build a base of fitness first. This is necessary if you want to complete long workouts or prevent yourself from being dropped on a group ride, which you don't want. The best way to develop your fitness is to vary the intensity of your workouts. So we're going to work out on a scale one to ten. One being the lowest intensity, like what you would do during a cool down. Ten being the highest intensity, like you're sprinting at 100%. Here's a starter four-week program that will build a base of fitness with some higher intensity efforts thrown in. Let's start with week one. You should be riding four times a week on Monday, Tuesday, Thursday and Saturday. Your other days are rest days. Make sure to take these, over-training will only hurt you. On your weekday workouts you should ride for one hour at a pace that feels comfortable to you. If you get faster, the distance you cover in the sour will increase. Now let's add a little intensity. On Tuesdays and Thursdays you should ride two ten-minute efforts at an intensity level of six. This should get you out of your comfort zone and have you breathing heavy. Saturday should be your big ride of the week. This is a great time to get out with your friends and teammates and head out on train. It always helps out people to push you. You should ride 75 to 90 minutes on your big day, then rest on Sunday, watch some football or something. For this training program, weeks one and two are the same. Then we increase the time and intensity on weeks three and four. This program only takes a few hours of the week to complete. You'll definitely see the difference by the end of the month. You can download the full four-week training program from our blog. Just follow the link below. You can also join the PureFix race team on Strava to record your rides and win prizes during our training challenges. Sign up online at Strava.com. Thanks for tuning in to PureFix Training Tips. We hope you learned something new today. Let us know if you have any questions about training for cycling and drop them in the comments box below. Make sure you subscribe to our YouTube channel for more training videos. I'm Gideon Massey and I'll see you at the track.