LOW-VOLUME TRAINING PLANS FOR CYCLISTS
4, 6 & 8 WEEKS
Alternating Single-leg Reverse Crunch
Bent-over Cable Shoulder Lateral Extension
Cable External Shoulder Rotation
Split-stance Dumbbell Deadlift
Do you race bikes or participate in long non-competitive cycling events ? If so, here are your quick start training plans. The “low-volume” plans are a good choice if you are less fit, less experienced, or simply have less time on your hands. The “high-volume” plans are ideal if you have a good degree of fitness and experience and some extra time to work out. Once you decide which plan suits you, it’s time to choose how long your quick start will be: four, six, or eight weeks. As I have mentioned previously, I recommend that you do a four-week quick start if you are within 10 lbs. of your racing weight, a six-week quick start if you are 11 to 20 lbs. above your racing weight, and an eight-week quick start if you are more than 20 lbs. above your racing weight.
The six- and eight-week plans are extended versions of the four-week plan, so only two schedules are presented. If you choose to follow the four-week low-volume plan, for example, just complete the workouts in the first four weeks of the low-volume schedule and then move on to your race-focused training. The low-volume plans feature six workouts per week: four rides and two strength workouts. The high-volume plans feature six rides and three strength workouts. The low-volume plans start with just over 3 hours of riding and roughly 4 hours of total training in Week 1 and peak at nearly 5 hours of riding and 7 hours of total training in Week 8. The high-volume plans start with close to 8 hours of riding and close to 9 hours of total training in Week 1 and peak at approximately 10 hours of riding and 13 hours of total training in Week 7. (Week 8 has a slightly lighter load than Week 7 because it includes a rest day.)
You should feel free to tweak your chosen plan to suit your schedule and specific needs. Don’t mess with it too much, however. Resist temptations to do significantly longer Fat-Burning Rides because you worry they will not be challenging enough (they will be, because of your fasted state), to skimp on strength training because you don’t like it (it’s good for you!), or because you fear it will make you “bulk up” (it won’t), and so forth. The training prescribed here is probably different from what you’re used to, but that’s a good thing. I promise: This is the right way to train to maximize fat loss and get ready for your next training cycle.
LOW-VOLUME TRAINING PLANS FOR CYCLISTS
4, 6 & 8 WEEKS
Alternating Single-leg Reverse Crunch
Bent-over Cable Shoulder Lateral Extension
Cable External Shoulder Rotation
Split-stance Dumbbell Deadlift
WEEK 1
Cycling Volume: 3:20 |
Total Training Volume: 4:00 |
MONDAY
Rest |
TUESDAY
Power Intervals
10 minutes easy |
12 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
10 minutes easy |
WEDNESDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Step-up |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Easy Ride
45 minutes easy |
Speed Intervals
10 minutes easy |
8 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
10 minutes easy |
SATURDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Step-up |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SUNDAY
Fat-Burning Ride
1 hour 30 minutes easy in fasted state |
WEEK 2
Cycling Volume: 3:45 |
Total Training Volume: 4:25 |
MONDAY
Rest |
TUESDAY
Hill Sprints
10 minutes easy |
10 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
10 minutes easy |
WEDNESDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Easy Ride
50 minutes easy |
Power Intervals
10 minutes easy |
14 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
10 minutes easy |
SATURDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SUNDAY
Fat-Burning Ride
1 hour 45 minutes easy in fasted state |
WEEK 3
Cycling Volume: 4:05 |
Total Training Volume: 5:25 |
MONDAY
Rest |
TUESDAY
Speed Intervals
10 minutes easy |
10 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
10 minutes easy |
WEDNESDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
L-over |
6 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Easy Ride
55 minutes easy |
Hill Sprints
10 minutes easy |
12 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
10 minutes easy |
SATURDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SUNDAY
Fat-Burning Ride
2 hours easy in fasted state |
WEEK 4
Cycling Volume: 4:05 |
Total Training Volume: 5:25 |
MONDAY
Rest |
TUESDAY
Power Intervals
10 minutes easy |
14 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
10 minutes easy |
WEDNESDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
Suitcase deadlift |
10 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Easy Ride
50 minutes easy |
Speed Intervals
10 minutes easy |
12 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
10 minutes easy |
SATURDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
Suitcase deadlift |
10 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SUNDAY
Fat-Burning Ride
2 hours easy in fasted state |
WEEK 5
Cycling Volume: 4:33 |
Total Training Volume: 6:13 |
MONDAY
Rest |
TUESDAY
Hill Sprints
10 minutes easy |
14 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
10 minutes easy |
WEDNESDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
Suitcase deadlift |
10 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Easy Ride
1 hour easy |
Power Intervals
10 minutes easy |
16 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
10 minutes easy |
SATURDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
Suitcase deadlift |
10 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SUNDAY
Fat-Burning Ride
2 hours 15 minutes easy |
WEEK 6
Cycling Volume: 4:35 |
Total Training Volume: 6:35 |
MONDAY
Rest |
TUESDAY
Speed Intervals
10 minutes easy |
14 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
10 minutes easy |
WEDNESDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Reverse plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Easy Ride
1 hour easy |
Hill Sprints
10 minutes easy |
16 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
10 minutes easy |
SATURDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SUNDAY
Fat-Burning Ride
2 hours 15 minutes easy |
WEEK 7
Cycling Volume: 4:52 |
Total Training Volume: 6:52 |
MONDAY
Rest |
TUESDAY
Power Intervals
10 minutes easy |
18 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
10 minutes easy |
WEDNESDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Reverse plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Easy Ride
1 hour easy |
Speed Intervals
10 minutes easy |
14 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
10 minutes easy |
SATURDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SUNDAY
Fat-Burning Ride
2 hours 30 minutes easy |
WEEK 8
Cycling Volume: 4:57 |
Total Training Volume: 6:57 |
MONDAY
Rest |
TUESDAY
Hill Sprints
10 minutes easy |
18 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
10 minutes easy |
WEDNESDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Reverse plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Easy Ride
1 hour easy |
Power Intervals
10 minutes easy |
20 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
10 minutes easy |
SATURDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SUNDAY
Fat-Burning Ride
2 hours 30 minutes easy |
HIGH-VOLUME TRAINING PLANS FOR CYCLISTS
4, 6 & 8 WEEKS
Alternating Single-leg Reverse Crunch
Bent-over Cable Shoulder Lateral Extension
Cable External Shoulder Rotation
Split-stance Dumbbell Deadlift
WEEK 1
Cycling Volume: 7:46 |
Total Training Volume: 8:46 |
MONDAY
Easy Ride
1 hour easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Step-up |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
TUESDAY
Power Intervals
20 minutes easy |
12 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Step-up |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Speed Intervals
20 minutes easy |
8 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Step-up |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SATURDAY
Fat-Burning Ride
2 hours easy in fasted state |
SUNDAY
Easy Ride
1 hour easy |
WEEK 2
Cycling Volume: 8:20 |
Total Training Volume: 9:20 |
MONDAY
Easy Ride
1 hour easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
TUESDAY
Hill Sprints
20 minutes easy |
10 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Power Intervals
20 minutes easy |
15 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SATURDAY
Fat-Burning Ride
2 hours 15 minutes easy in fasted state |
SUNDAY
Easy Ride
1 hour 15 minutes easy |
WEEK 3
Cycling Volume: 8:48 |
Total Training Volume: 10:48 |
MONDAY
Easy Ride
1 hour easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
L-over |
6 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
TUESDAY
Speed Intervals
20 minutes easy |
11 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour 10 minutes easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
L-over |
6 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Hill Sprints
20 minutes easy |
13 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
20 minutes easy |
FRIDAY
Easy Ride
1 hour easy |
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
L-over |
6 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SATURDAY
Fat-Burning Ride
2 hours 30 minutes easy in fasted state |
SUNDAY
Easy Ride
1 hour 15 minutes easy |
WEEK 4
Cycling Volume: 8:00 |
Total Training Volume: 9:20 |
MONDAY
Rest |
TUESDAY
Power Intervals
20 minutes easy |
16 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Ride
1 hour easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
Suitcase deadlift |
10 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
Speed Intervals
20 minutes easy |
14 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
20 minutes easy |
FRIDAY
Easy Ride
1 hour easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Side plank |
30 seconds per side |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
Suitcase deadlift |
10 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SATURDAY
Fat-Burning Ride
2 hours 30 minutes easy in fasted state |
SUNDAY
Easy Ride
1 hour 30 minutes easy |
WEEK 5
Cycling Volume: 9:25 |
Total Training Volume: 12:05 |
MONDAY
Easy Ride
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
Suitcase deadlift |
10 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
TUESDAY
Hill Sprints
20 minutes easy |
16 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour 10 minutes easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Gluteal-hamstring raise |
10 per leg |
Suitcase deadlift |
10 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Power Intervals
20 minutes easy |
18 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
FRIDAY
Easy Ride
1 hour easy |
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Supine gluteal activation |
10 per leg |
Suitcase deadlift |
10 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SATURDAY
Fat-Burning Ride
2 hours 45 minutes easy |
SUNDAY
Easy Ride
1 hour 30 minutes easy |
WEEK 6
Cycling Volume: 9:33 |
Total Training Volume: 12:38 |
MONDAY
Easy Ride
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Reverse plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
TUESDAY
Speed Intervals
20 minutes easy |
16 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Reverse plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Hill Sprints
20 minutes easy |
18 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SATURDAY
Fat-Burning Ride
2 hours 45 minutes easy |
SUNDAY
Easy Ride
1 hour 45 minutes easy |
WEEK 7
Cycling Volume: 9:52 |
Total Training Volume: 12:52 |
MONDAY
Easy Ride
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Reverse plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
TUESDAY
Power Intervals
20 minutes easy |
20 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Reverse plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
THURSDAY
Speed Intervals
20 minutes easy |
16 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
20 minutes easy |
Easy Ride
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SATURDAY
Fat-Burning Ride
3 hours easy |
SUNDAY
Easy Ride
1 hour 45 minutes easy |
WEEK 8
Cycling Volume: 9:12 |
Total Training Volume: 11:12 |
MONDAY
Rest |
TUESDAY
Hill Sprints
20 minutes easy |
20 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Ride
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Elevated reverse lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Single-leg squat |
10 per leg |
Reverse plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
One-arm dumbbell snatch |
10 |
Eccentric heel dip |
12 per leg |
Power Intervals
20 minutes easy |
22 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
FRIDAY
Easy Ride
1 hour easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
12 |
Chin-up |
10 |
Push press |
10 per leg |
Plank |
30 seconds |
Push-up |
20 or to failure |
Split-stance dumbbell deadlift |
10 per side |
L-over |
8 per side |
Inverted shoulder press |
10 |
Eccentric heel dip |
12 per leg |
SATURDAY
Fat-Burning Ride
3 hours easy |
SUNDAY
Easy Ride
2 hours easy |