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Off season weight training plan, 6 hours a week (8 week) DJT

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dylan Johnson

All plans by this Coach
No Ratings

Length

8 Weeks

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is designed around the research on lifting for cycling performance. Cyclists should be lifting if they want to get faster! Both lifting and riding volume increase throughout the plan. Running can be substituted for other forms of cross training.

I recommend watching my video on weight lifting to go along with this plan: https://youtu.be/V88wwTCs680

As always the plan is simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
4:20 hrs 2:30 hrs
Other x3
1:24 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:20 hrs 2:30 hrs
Other
1:24 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Dylan Johnson

Dylan Johnson Training

I'm a cycling coach based out of Brevard, NC as well as an elite level ultra endurance mountain and gravel racer.

My coaching philosophy is simple: follow the best available balance of evidence. I try to base my coaching decisions on research, not assumptions. My training plans reflect this, they are simple and easy to follow without a lot of bells and whistles. Essentially everything you need and nothing you don't.

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