This is a 4-week plan designed as bolt-on extension to the Strata Performance 8 Week Introductory S&C Plan for Road & Gravel Riders.

The plan is also suitable for people who are of intermediate experience in the gym who want to build leg strength and work capacity with a 4-week squat accumulation plan. The plan includes additional torso stability and flexibility work.

There are two sessions per week of roughly 75 minutes (including warm-up and stretching).

The plan requires access to a typical basic gym with a barbell, squat rack, weight plates, dumbbells and/or kettlebells, resistance bands and an exercise mat. There are no resistance machines required for this plan.

The plan is low-medium intensity and medium volume. Week 1 eases you in with a low-volume, low intensity week, with progressive load increases each week thereafter.

This plan is intended to be run at the same time as on-bike training that is predominantly low- or medium-low intensity.

At the end of this plan we recommend that you switch to a maintenance plan or a strength intensification plan, according to your goals.