A physiology-based training process for cyclists who want to truly improve. Not just guesswork.

I'm Toni Tähti. Finnish mountain biking champion and coach, who has been passionately and practically involved in physiology for years.
This program was born from the training principles and insights that I have used to build my performance year after year. On the mountain, on the road and on gravel. I wanted to bring them together so that other cyclists can also take their performance to the next level.

The program is born from my own development process. Years of training, testing, and studying and testing physiology in practice.
It is built on the methods that permanently changed my own performance. From the development of mitochondria to using lactate as energy and the ability to fully activate all leg muscles during pedaling.

The essence of training is that the body begins to tolerate load in a new way. If you want to see how I built this into practice in my own development, read more here:

👉 How I built a 20 minute power level of 440w

This program develops:
• Mitochondrial capacity – the cellular ability to produce energy more efficiently
• Lactate dynamics and the lactate shuttle system – the body's ability to recycle and use lactate as fuel
• Neuromuscular system efficiency – the cooperation between the nervous system and muscles in force production
• Posterior chain activation – Don't just ride with your front quads, as many people do. Learn to also activate your posterior chain and especially your glutes during the pedal stroke.

The program takes you through a process where you learn to manage load, recovery, and metabolic balance.
It's the same model that has allowed me to ride long climbs at high power and recover faster for the next day.

In practice, this means that lactate no longer limits performance so much as before. It acts as an energy source that circulates and sustains power.

After eight weeks, you will understand what it feels like when training is no longer random. When performance, sensations and physiology start to move in the same direction.

This is a concrete training process that changes the body's ability to function during exertion.

Training method and requirements

The program is based on power-based training.
The exercises are designed to be performed using a power meter, allowing you to closely monitor your load and progress.
They are easiest to do on an indoor trainer, but can also be done outdoors in clear conditions.

Don't have a power meter? You can find Favero watt pedals here with a fast delivery time.

The program includes two main exercises per week as well as supporting basic exercises.
Overall, training takes an average of 7-10 hours per week, depending on individual additional exercises and recovery rhythm.

This training program is especially suitable for the autumn and winter training season for mountain, road and gravel cyclists , when building a physiological foundation.
It is not a preparation period for a competition, but a process that develops the body's energy production and the basic structure of performance.

Who is the program suitable for?

• For cyclists who already have some experience in training and are in good basic fitness.
• For the athlete who wants to understand the structure of physiology-based training and how the body actually develops.
• For someone who wants to track their progress through power, heart rate and sensations.
• For the trainee who has access to a power meter and a desire to systematically improve performance.
• For cyclists who can spend 7-10 hours a week training, but can also increase the amount if they wish, following the principles of the program.
• Not suitable for complete beginners or those with no experience in power-based training.

Format: Downloadable PDF (13 pages). Works on phone and computer.
Publisher: World Heroes (Toni Tähti Training)

Evolution is not a coincidence. It is physiology.

Note:
This program is a general training material for performance development.
All training is done at the user's own risk.
The full disclaimer can be read here. 

After payment, you will receive an email with a link to download the program in Finnish, English, and German. If the email doesn’t arrive, please check your spam folder.