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Strength Training - 8 Week Circuit Format Training Plan for Cyclists and Triathletes

Browse More Plans

Strength Training - 8 Week Circuit Format Training Plan for Cyclists and Triathletes


Tim Cusick - Coach of World and National Champions

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8 Weeks

Plan Description

8-Week Circuit Strength Resistance Training Plan

written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with Velocious Cycling Adventures

Plan overview

If you want to be a faster cyclist, you need to be a strong cyclist. Strength limitations are performance limiters. They also correlate strongly with bone deficiency and muscle atrophy in the lesser-used, non-cycling muscles. It’s easy to see why strength training should not be neglected by cyclists, though it’s easy to leave it undone because of time restrictions or a fear of “getting big.”

We cyclists tend to be pretty fit in general, and cycling is a healthy activity, but there is a risk of overdoing our endurance training. That’s where strength training comes in. Strength training boosts our general fitness—our work capacity—and keeps us healthy longer. Plus it improves our movement and coordination skills, which can go a long way in helping us avoid injury.

This unique strength training program blends strength resistance work with cycling-specific functional movement strength and stretching in a three-part circuit approach based on supersets. Each phase of the program consists of three circuits that are performed together as one workout, and each workout contains three exercises to be done in rotation with specified rest between. Each workout will take 30-40 minutes to complete, depending on your setup. This program is best completed in a gym, but it can be modified to complete at home.

More plans

Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type and click here for a comparison chart of his major plans.


Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email Coach Kathy Watts.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
—— ——

Tim Cusick

Velocious Endurance Coaching

Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Read more about Tim here: He currently coaches world champion Amber Neben, road pro Emma Grant, Rebecca Rusch, and other pros and racers, and he's created over 100 plans for all cycling disciplines. Need help picking a plan? Fill out our survey:

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  • Track your performance with robust data tracking and detailed graphs.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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