Essential Strength for endurance athletes
Essential Strength for endurance athletes
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
💪 Functional Strength for Cyclists: 9-Week FTP Builder
This 9-week strength training plan is designed for serious cyclists who want to boost FTP, enhance pedal efficiency, and build a more powerful, injury-resistant body — all without compromising time on the bike.
You’ll train every other day (3–4 sessions per week), combining cycling-specific strength, core stability, and mobility. Each session is programmed for maximum performance carryover using proven functional exercises and clean structure.
🔧 What You Need:
Basic gym access (barbell, dumbbells, kettlebells, bands)
Familiarity with standard strength training movements
Commitment to quality and consistency
🎯 What You’ll Gain:
Improved FTP and sustained power
Stronger, more efficient pedal stroke
Greater durability and injury resistance
Whether you’re building a base or peaking for a race, this plan helps you train smarter and ride stronger.
CREATED BY: COACH ABDELRAHMAN YASSER FARAG
How it Works
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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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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strength
x4
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| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
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- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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$114.74 USD for the first year, billed yearly.