This 8-Week Cross Training Plan is designed to help cyclists build a stronger, more resilient body while maintaining aerobic fitness. You’ll complete a balanced weekly schedule that includes strength training 2-3x a week, 2-3 cross-training sessions, 1-2 endurance rides, and strategic rest days to support recovery and long-term progress. As you progress through the plan there will be several key "off-season" type intervals to help increase muscular force, and a bit more of a riding focus to help increase aerobic fitness. However, the main goal of this plan is increase full body strength and wellness to prepare your body and mind for the longer and more focused months of training on the bike.
Each week includes structured workouts with clear goals, plus education and guidance to help you understand why you’re doing each session—so you can train smarter, not just harder. Perfect for the off-season, base-building phase, or athletes looking to improve durability and stay consistent year-round.
The week to week volume of this plan averages around 5.5 hrs for the 8 weeks, with the highest volume week ~ 7 hr and lowest volume week ~ 4hrs