Cycling Base 5

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5 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 fifth 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. After four cycles of lifting three days a week, this cycle switches to lifting twice a week, with a third day of body weight ab work. Additionally, the volume of cardio is increased from three days to four. One cardio day is focused on high intensity interval training, one day is 90-120 minutes of steady distance riding, one day of low intensity spinning, and one day cross training. Any or all of the cardio can be done outdoors if the weather cooperates or indoors if necessary.

Cardio 1 exercises, 1 hr 31 mins

Indoor Cycling

0x0 reps

rest: 90s

Rest Day 0 exercises, 0 min

Legs/Abs Day 10 exercises, 1 hr 7 mins

Indoor Cycling	0x0 reps	rest: 10s
Barbell Squat	4x8,8,6,6 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Low Intensity Cardio 1 exercises, 1 hr 1 min

Indoor Cycling

1x0 reps

rest: 60s

High Intensity Cardio/Abs 8 exercises, 1 hr 12 mins

Indoor Cycling	0x0 reps	rest: 30s
Sit-Up	3x20 reps	rest: 5s
	3x8 reps	rest: 5s
Scissor Kick	3x100 reps	rest: 5s
	3x8 reps	rest: 5s
Air Bike	3x30 reps	rest: 5s
	3x8 reps	rest: 5s
Back Extension (Prone)	3x8 reps	rest: 60s

Low Intensity Cardio 1 exercises, 1 hr 1 min

Running

1x0 reps

rest: 60s

Upper Body/Abs Day 10 exercises, 1 hr 10 mins

Rowing	0x0 reps	rest: 10s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s