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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.
Indoor Cycling
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0x0 reps |
rest: 90s
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Indoor Cycling
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0x0 reps |
rest: 10s
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Barbell Squat
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4x8,8,6,6 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x8 reps |
rest: 60s
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Machine Single-Leg Curl
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Hanging Leg Raise
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3x8 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 60s
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Indoor Cycling
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0x0 reps |
rest: 30s
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Sit-Up
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3x20 reps |
rest: 5s
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3x8 reps |
rest: 5s
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Scissor Kick
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3x100 reps |
rest: 5s
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3x8 reps |
rest: 5s
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Air Bike
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3x30 reps |
rest: 5s
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3x8 reps |
rest: 5s
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Back Extension (Prone)
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3x8 reps |
rest: 60s
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Running
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1x0 reps |
rest: 60s
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Rowing
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0x0 reps |
rest: 10s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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