Cycling Base 3

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2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is the third in a series of six off-season routines designed to increase strength and endurance in cyclists. Each routine lasts four weeks and divides the body into upper and lower body workouts. Three workouts are completed each week, rotating between upper and lower body. Week 1 works lower body on Monday and Friday, with upper body on Wednesday. Week 2 is the opposite of week 1, with upper body on Monday and Friday and lower body on Wednesday. Week 3 is a repeat of week 1, and week 4 is a repeat of week 2. Compared to cycle 2, this cycle varies the number of reps and weight per set to further confuse the muscles and build strength and endurance. In addition to these weight training workouts, complete three workouts a week of 45-60 minutes at a time on the bike.

Day 1
Day 2

Legs/Abs Day 12 exercises, 1 hr 4 mins

Indoor Cycling	0x0 reps	rest: 10s
Barbell Squat	4x10,6,6,15 reps	rest: 60s
Hack Squat	3x10,6,15 reps	rest: 60s
Dumbbell Walking Lunge	2x16 reps	rest: 60s
Machine Leg Extension	3x10,6,15 reps	rest: 60s
Machine Single-Leg Curl	3x10,6,15 reps	rest: 60s
Cable Pull Through	3x10,6,15 reps	rest: 60s
Machine Calf Raise	3x10,6,15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	2x15 reps	rest: 10s
Crunch	2x30 reps	rest: 10s
Back Extension (Prone)	2x8 reps	rest: 10s
Plank	2x8 reps	rest: 60s

Upper Body/Abs Day 13 exercises, 1 hr 20 mins

Rowing	0x0 reps	rest: 10s
Barbell Incline Bench Press	3x10,6,15 reps	rest: 60s
Barbell Shoulder Press	3x10,6,15 reps	rest: 60s
Machine Lat Pulldown	3x10,6,15 reps	rest: 60s
Barbell Bench Press	3x10,6,15 reps	rest: 60s
Dumbbell Cuban Press	3x10,6,15 reps	rest: 60s
Machine Seated Row	3x10,6,15 reps	rest: 60s
Preacher Curl Machine	3x10,6,15 reps	rest: 60s
Cable High Pulley Tricep Extension	3x10,6,15 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Oblique Crunch	3x20 reps	rest: 60s
Crunch	3x40 reps	rest: 60s