Cycling Base 5
Sport
Intermediate
Body
Plan Details
The Cycling Base 5 routine by cashstarved is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
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.
Routine detail
Day 1
Cardio
Est. 92 min
1 exercise
Indoor Cycling
1 Set
Day 2
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 3
Legs/Abs Day
Est. 68 min
10 exercises
Indoor Cycling
1 Set
Barbell Squat
4 Sets x 8,8,6,6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 4
Low Intensity Cardio
Est. 62 min
1 exercise
Indoor Cycling
1 Set
Day 5
High Intensity Cardio/Abs
Est. 72 min
8 exercises
Indoor Cycling
1 Set
Sit-Up
3 Sets x 20 Reps
6 Inches
3 Sets
Scissor Kick
3 Sets x 100 Reps
6 Inches
3 Sets
Air Bike
3 Sets x 30 Reps
6 Inches
3 Sets
Back Extension (Prone)
3 Sets
Day 6
Low Intensity Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 7
Upper Body/Abs Day
Est. 70 min
10 exercises
Rowing
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
