This plan is built to give cyclists a stronger, more stable foundation on (and off) the bike. If you're new to strength training or coming back after some time off, this is the perfect place to start.

Your core, aka your “cylinder”, is the anchor for almost every movement you make. And when riding gets more explosive, repetitive, or loaded, a quality cylinder becomes the difference between moving well… or compensating your way into tightness, inefficiency, or pain.

Over these 4 weeks, you’ll build better movement patterns, stronger stability, and the foundation you need to confidently progress into more traditional strength training later but more importantly, supports your durability on the bike: smoother power, better stability on gravel, less fatigue on long rides, and a body that’s truly adventure-ready.

What’s inside the plan:

- 3 workouts per week

- A dynamic movement warm-up to prep your body

- Focused core + stability work designed specifically for cyclists

- Supporting videos and descriptions for every exercise so you know exactly what to do

This plan also works great as in-season maintenance to help you stay strong, stable, and riding pain-free all season long.