This is an annual strength training program periodized in four-week cycles. I recommend doing strength training on your "hard days" of on-the-bike training (anything above zone-2). The program is two-days per week in the gym, but I recommend taking the second strength training session off on race weeks. Each session consists of foam rolling, dynamic warmup, compound lifts, and a core circuit. The sessions take anywehre from 30-40 minutes, which is more than enough for a cyclist who should be primiarly focsed on the bike. This is also a great strength program to follow for motorsports athletes.