Velocity Based Training (VBT) | Strength & Conditioning Plan for Cyclists | ROAD | Season | 4 weeks
Velocity Based Training (VBT) | Strength & Conditioning Plan for Cyclists | ROAD | Season | 4 weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
🚴♂️🏋️ Strength Plan for ROAD CYCLING 🏋️🚴♀️
Is this plan designed for you? ⤵️
➡️ 4 weeks of season strength training, 2 sessions per week, following the Velocity Based Training (VBT) approach. A tracking device (like a linear encoder or compatible app) is used to monitor bar speed and adjust repetitions based on %1RM 🏋️♂️.
➡️ Each session is structured into 6 blocks:
A) Warm-Up 🔥 | B) Get Ready ⚡ | C) Activation 🔓 | D) Main Lift 🏋️ | E) Finisher 🏆 | F) Cool Down 🧘
➡️ Lower and upper body sessions alternate, targeting the key muscle groups for cycling performance 🚴♂️.
➡️ Demo videos included 🎥, with safety cues and key recommendations ✅ for proper technique.
➡️ Track your progress easily through the TrainingPeaks app 📲, with automatic synchronization and updates.
➡️ Optional add-ons: personalized adjustments, recovery tips, and accessory exercises to complement your cycling goals ⚡.
🤔 Still not sure if this is the right plan for you?
Don’t worry—we can help you make the decision ⤵️
📩 Contact us via email or social media with your questions.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— |
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?
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$107.99 USD for the first year, billed yearly.
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Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.