KEITHS
Keithos 45 · 10/10 Development Series

Ten weeks.
Visible progress.

A progressive 45-minute programme that develops cycling technique, fitness, strength, endurance and confidence—one purposeful class at a time.

You will learn to control cadence, resistance and power before progressing through hills, endurance, sprints, climbs, threshold work and race-style challenges. Every week builds on the skills developed before it.

Explore the ten weeks How progress is measured
The development journey

Control first. Performance follows.

The programme becomes more demanding through longer efforts, greater repeatability, more complex drills and carefully introduced higher intensity—not by asking riders to ride harder every minute.

Weeks 1–4Learn & build
Weeks 5–7Develop power
Weeks 8–10Apply & prove
Week 1
01

Foundations

Cadence, resistance, posture, zones and confident first steps out of the saddle.

Controlled Orange ceiling
Week 2
02

Rolling Hills

Smooth resistance changes and progressive seated-to-standing transitions.

Rhythm and control
Week 3
03

Mountain Challenge

Climbing strength, stability and longer controlled standing efforts.

Strength without rushing
Week 4
04

Endurance Builder

Longer aerobic blocks and consistent output across changing terrain.

Sustain and consolidate
Week 5
05

Speed & Sprint

Controlled acceleration, sprint mechanics and effective recovery.

First brief Red efforts
Week 6
06

Power Climbs

Low-cadence strength, repeatable climbs and short powerful finishes.

Strength becomes power
Week 7
07

Threshold Builder

Sustained work around FTP with disciplined pacing and recovery.

Hold firm power
Week 8
08

Race Simulation

Pacing, attacks, responses and tactical recovery under changing demands.

Apply power with purpose
Week 9
09

Mixed Terrain

Combine cadence, climbing, standing, sprinting and recovery with control.

Integrate every skill
Week 10
10

Keithos Challenge

A balanced final ride that demonstrates the progress made across the programme.

Complete and compare
Measure. Analyse. Improve.

Feedback that coaches you forward.

The Keiser app records the ride. Keithos interprets it against that week's objective and your own previous performance.

Recognise progress

✓

See specific improvements in power control, cadence, repeatability, recovery and standing capability.

Know what to practise

01

Receive one constructive development priority and a practical action for the next class.

Connect the ten weeks

10/10

Understand how each result contributes to the complete development journey.

Your evidence of improvement

More than one number.

FTP is an important measure, but progress also includes steadier power, more accurate cadence, better recovery, stronger climbing and greater confidence out of the saddle.

  • Time within the prescribed power bands
  • Cadence accuracy and consistency
  • Repeatability across later efforts
  • Recovery between demanding intervals
  • Standing and climbing development
  • Comparison with your own earlier rides
After Week 10

Reassess. Reflect. Continue.

Riders will be invited to repeat the same FTP assessment used for their starting baseline. Completing it under comparable conditions helps demonstrate changes in FTP and W/kg alongside the technical and confidence gains recorded throughout the programme.

Your benchmark is you. Keithos 45 measures development against your own starting point and helps identify the most useful focus for what comes next.