This 8 week progressive cycling and strength plan is designed for those coming back from an injury or illness, or just prolonged time without training. The goal is to hlep you safely gain aerobic fitness and strength.
The plan starts with three days of riding and gradually builds to five, incorporating functional strength work and cross-training for whole body approach to training. The plan finishes with a baseline power test that can be used to set more specific HR and/or Power Targets for your Next Phase of Training.
⸻
Guiding Principles:
Progressive Load – Start conservatively, gradually increasing volume and intensity.
RPE-Based Effort – Keep intensity in check using Rate of Perceived Exertion (RPE), avoiding excessive strain.
Strength & Mobility – Short, easy functional strength sessions to build balance, and resilience.
Cross-Training – Encouraging variety of workouts to maintain motivation and total body fitness.
⸻
18+ years coaching cyclists, marathon runners and triathletes. Former competitive road/CX racer helping motivated recreational athletes achieve their power, body composition, and race goals through my 3 E's: Exercise, Education & Entertainment. From Winter Bike League to personalized training plans - building fitness that lasts decades, not just seasons.