9 Week "On Bike" Hill Climbing Strength Builder
Robert WakefieldAll plans by this Coach
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This training plan will increase your neuromuscular strength and conditioning and improve your torque with on bike exercises and workouts. This involves cycling specific resistance training that will increase the amount of force that you can apply through your pedals coupled with explosive efforts that will improve your snap or punch. The plan is organised over 9 weeks with blocks of 2 weeks strength training followed by a more aerobic week where the focus is recovery and adaption. Not only will this training increase your strength, it will raise your threshold power by improving the quantity and quality of muscle mitochondria and increasing fuel storage capacity and increasing blood volume.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:48 hrs||3:00 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||5:48 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter