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Three Month Body Weight Strength Training Program for Cyclists - Level 1

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Three Month Body Weight Strength Training Program for Cyclists - Level 1


Charles Kyle

All plans by this Coach


12 Weeks

Plan Description

This is a three-month plan to increase your aerobic engine, build muscular strength, and energize your metabolism.  This plan uses Body Weight Resistance Training. This is the Level 1 plan and can be used as a predatory or Base Phase strength training program.

WARNING This is a challenging program WARNING

This plan is specific to cyclists and should be three days a week.  I recommend M-W-F, but T-Th, Sat works well too.

Please allocate about 1 hour per workout.  You will get faster each day.  Every exercise uses industry-standard naming, so if you do not know what an exercise consists of, it is easy to look on YouTube and find an example.  

Must-Have Equipment

    • Exercise Shoes (yes, anything will do)

    • Stopwatch or timer

Useful Equipment

    • towel  

    • pull-up / chin-up bar

    • water bottle

    • foam roller

I have gone back and forth on whether or not to list the chin-up/pull-up bar as a Must-Have piece of equipment.  If you want the most out of this program, I would say it is, but you can use alternate movements to replace those if you do not have it.

Again, without a pull-up or chin-up bar, google pull-up alternative no equipment and pick the exercise to substitute

Hey, did I mention it? WARNING This is a challenging program WARNING

If you have any questions regarding this program or need assistance during the program, email me at or send a text to our support number at 703-952-3414

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
02:37:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
02:37:00 01:00:00

Training Load By Week

Charles Kyle, NPTI-CPT

KyleCoaching, LLC

Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • 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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