Get stronger off the bike and ride faster on it. This 8-week off-bike strength plan turns the gym or your living room into the engine room of your cycling, with a full gym version and a home bodyweight-and-band version of every single session.

WHO IT IS FOR: Road, gravel, mountain and time-trial cyclists who want more power, better climbing, and durability that lasts to the end of long rides. Suitable for intermediate riders new to structured lifting through to experienced ones, because every exercise has a scalable gym and home option. No gym required if you have a backpack, a step and a resistance band.

HOW IT PROGRESSES: You train 2 to 3 times a week and periodise across five phases. Weeks 1 and 2 build an anatomical base with higher reps and clean technique. Weeks 3 and 4 add load through a hypertrophy and strength block. Weeks 5 and 6 peak your maximal strength with heavy, low-rep, cyclist-specific work. Week 7 converts that strength into explosive power with jumps and speed lifts. Week 8 deloads and re-tests.

WHAT MAKES IT DIFFERENT: A day-one Strength Benchmark establishes your working loads and a final-day Re-Test proves your progress in numbers. Every session carries a six-part coaching brief and one peer-reviewed study, so you always know what you are training and why. Gym and home options throughout mean no excuses.

WHAT TO EXPECT EACH WEEK: Two to three focused 45 to 75 minute sessions, spaced with rest and recovery days, that layer onto your riding without wrecking your legs. Lift after rides or on separate days, warm up fully, use a spotter for heavy work, and finish eight weeks measurably stronger, more powerful and more resilient on the bike.