This 8-week Pedal Quadrant-Specific Strength Plan, meticulously crafted to enhance your endurance cycling performance by targeting the unique demands of each pedaling phase.

Backed by extensive research from renowned experts at Federation University Australia and AusCycling, our program integrates five scientifically-designed strength exercises that improve power output, extend time to exhaustion, and boost pedaling efficiency without adding body mass.

Who is this plan for?

This plan is suitable for all levels of cyclists that want to incorporate specific and all body exercises into their program.

The goal of this plan is to incorporate exercises that replicate the dynamic and unilateral nature of cycling, ensuring optimal transfer of strength gains to your cycling performance. Research shows that resistance training with heavy loads, conducted 2 times per week for at least 8 weeks, significantly enhances cycling performance. These benefits include improved maximal and submaximal power output, extended endurance, and better pedaling technique through enhanced coordination and reduced negative torque during the upstroke.

Type of Sessions 

These sessions target all areas of the pedal stroke and full body exercises for cycling specific strength development.