Strength and Conditioning - Gym Based 12 week
Strength and Conditioning - Gym Based 12 week
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
A 12-week strength and conditioning plan for cyclists utilizing the Vortex Training Method. This method combines strength, endurance, and power training for overall conditioning. The plan includes three phases: Foundation, Strength, and Power.
General Guidelines:
1. Frequency: 2-3 gym sessions per week
2. Focus: Emphasize compound movements, cycling-specific strength, and injury prevention
3. Warm-Up: Each session should begin with a 10-15 minute dynamic warm-up (foam rolling, dynamic stretches, and light cardio)
Foundation Phase : Build a strong base and improve muscular endurance
Strength Phase : Increase overall strength and muscle recruitment
Power Phase : Maximize power output for cycling performance
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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strength
x5
|
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| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
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—— | —— |
- 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.
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