Build real strength that shows up on the bike.
This program is for cyclists who want to ride stronger, feel more stable, and be injury-proof without sacrificing valuable ride time or burning out. Whether you're coming off a long season or weaving strength work into your training weeks, this 12-week plan is designed to complement your riding, not compete with it.
Sessions run 30-45 minutes. 2–3 strength days a week plus one mobility day. Built for cyclists who've done some strength work before, you don't need to be advanced, but you should be comfortable with a basic squat and deadlift. Brand new to strength trainign? Message us first so we can point you to the right starting place.
How the 12 weeks break down:
Weeks 1–4. Foundation. Movement quality, hip stability, single-leg control. We build the base everything else sits on.
Weeks 5–8. Build. Load goes up on the key lifts. Your capacity starts to show.
Weeks 9–12. Strength. Peak phase. This is where it translates directly to power on the bike.
Expect a smart, structured approach:
✔️ Science-backed plan that starts by building a solid foundation
✔️ 2–3 full-body strength sessions per week to develop control, resilience, and on-bike power
✔️ 1 mobility-focused session weekly to improve movement quality and help with recovery
✔️ All exercises include guided video demos and descriptions you can follow from wherever you train
We focus on the kind of strength work that matters for cyclists, hip stability, movement pattern control, single-leg strength and compound movements so you feel solid in the saddle and strong at the pedals. No fluff, no wasted time.
You’ll need: a foam roller, a resistance band, and a few different dumbbells or kettlebells. If your goal is to lift heavier and build maximum strength, you may want to invest in a few additional weights as you progress. We can help guide you on what’s worth having in your setup.
This is the plan we give our coached athletes, and the one we use ourselves as lifelong cyclists and coaches. Because off-the-bike work matters just as much as time in the saddle when it comes to staying fast, fit, and ready for whatever adventures are ahead.
Have questions or want to know if this is the right plan for you?
We’re happy to help!
Email sophie@thefixperformance.com
I help everyday athletes achieve their goals. I understand the challenges of balancing work, family, and training—and I’ve built my coaching approach to meet you where you are.
Since 1994, I’ve coached athletes of all levels, from Olympians and pro teams to everyday adventurers. My certifications as a USA Cycling Level 1 and Power-Based Training Coach, TP Level 2 Coach allows me to design personalized, sustainable training plans that optimize your time and fit your lifestyle.