CIS Training Systems • Iconic Race Day Vault

COURSE-TUNED EXECUTION.

Four iconic race circuits. Four demand signatures. One execution system: Brooklyn Battle Pass, Manhattan Pressure Cooker, Uptown Accelerator, and Crit Clockwork—delivered as complete TrainingPeaks plans. Built to be NYC/NJ on the surface, universal in application: plug the execution into almost any course situation.

Watch the Vault Overview

8-Week Plans TrainingPeaks Delivery Cadence Embedded Disciplined Recovery Protocol
ICONIC RACE DAY VAULT
$549.95
Included inside your Vault access
  • Race-Day Sprint SetUp — One Shift Mastery
  • The System 6x6 — Execution Model (PDF)

Delivered as complete TrainingPeaks plans—no workout file importing required.

Enroll in the Vault See the 4 Programs

What You Get

The Iconic Race Day Vault includes four separate TrainingPeaks programs, each engineered to a distinct demand signature.

  • Prospect Park: Brooklyn Battle Pass — climb-tax repeatability + positioning surges
  • Central Park: Manhattan Pressure Cooker — sustained pressure + long composure blocks
  • Harlem: Uptown Accelerator — accelerate-regroup rhythm + tight recoveries
  • Somerville: Crit Clockwork — speed endurance + surge capacity (12-unique edition + race simulation)
Cadence is the control system. Execution is the weapon.
Cadence targets are embedded in every workout. Recovery is disciplined and intentionally structured to preserve your matchbook.

Bonus Tools + Proof

  • Race Day Sprint Setup: One Shift Mastery Calculator
  • Execution Model Companion: The System 6×6 — Execution Model (Book 3)
  • Proven results: CIS athletes have won Harlem, Prospect, Somerville, and Central Park; Prospect sprint credibility includes Sprint Jersey Series Winner Rob Wing.

Use the Vault as a seasonal plug-and-play execution library: pick the demand signature that matches your next event.

How the Week Runs

This is the TrainingPeaks rhythm used across the Vault—built for consistency, execution, and fatigue-proof decision making.

Day Session
Mon Day Off
Tue Course-Tuned Vault workout (course-specific)
Wed Course-Tuned Vault workout (course-specific)
Thu CIS ➜ Sprinting Odyssey Program (weekly progression)
Fri Recovery / Endurance Ride (~40 minutes)
Sat CIS ➜ Sprint Odyssey: Control the Chaos (Level 1 • 2–3 hours)
Sun CIS ➜ Endurance Odyssey: Conquer the Distance (2–3.5 hours)

Why This Works Everywhere

  • Each course represents a universal race demand signature.
  • Workouts are built as execution blocks you can apply to most routes and calendars.
  • Two circuits exist on Zwift (Central + Prospect), letting athletes train environment-matched execution indoors.

The 4 Programs in the Vault

Each program is different by design—unique interval density, work:rest ratios, and signature simulations aligned to the course’s demand profile.

Prospect Park: Brooklyn Battle Pass

Built for climb-tax repeatability, surge cost, and late-lap execution discipline.

Signature: Battle Pass Simulation
Pressure → snap → settle → climb-tax → recover (repeat)
Signature: 60/30 Brooklyn Surge Blocks
The “cover + reset” pattern trained directly
Signature: Threshold Repeatability
Repeatable pressure without drifting into debt
Central Park: Manhattan Pressure Cooker

Built for sustained pressure, composure, and selective surges that don’t break your execution.

Signature: Pressure Cooker Simulation
Sustained loops + periodic surges + long drag effort
Signature: 2×20 Threshold Flush
Long-duration control at cadence discipline
Signature: Pressure Durability Block
Extended pressure with timed surges
Harlem: Uptown Accelerator

Built for accelerate-regroup-accelerate racing: high snap frequency with tight recoveries.

Signature: Uptown Accelerator Simulation
Snap → pressure → reset repeated at high frequency
Signature: 20/20 Density
High-frequency changes without torque panic
Signature: 30/15 Surges
Tight relief that trains elastic repeatability
Somerville: Crit Clockwork (12-Unique Edition)

Built for pure crit demands: speed endurance + surge capacity, plus a full race simulation.

Signature: Crit Clockwork Race Simulation
Density + surges + finish sequence in one session
Signature: Snap-to-Settle 20/40
Snap then hold speed—no soft pedal
Signature: Leadout-Sprint-Settle
Finish specificity: leadout speed, sprint, then hold
Enroll in the Vault FAQ

FAQ

Do I need to live in NYC/NJ to use this?

No. The Vault uses iconic circuits as the proving ground, but the demand signatures are universal. You can apply the execution blocks to most races and routes.

Is this delivered as TrainingPeaks plans?

Yes. The programs are already built in TrainingPeaks, so you’re applying complete plans—not importing workout files.

What makes it “course tuned”?

The internals differ by course: interval durations, work:rest density, cadence emphasis, and signature simulations—so athletes feel the course demands in training.

What cadence rules do you require?

Cadence targets are embedded and aligned to CIS cadence bands. Recovery is disciplined and intentionally structured to preserve your matchbook.

Built from winning execution, not internet theory.