16 Week Low Equipment Home Gym Strength For Cyclists
16 Week Low Equipment Home Gym Strength For Cyclists
Length
16 Weeks
Plan Description
Description:
This 16-week functional strength program is designed for cyclists of all levels looking to build strength, power, and stability at home. Using dumbbells, resistance bands, a stability ball, and bodyweight exercises, the program follows a safe, progressive structure with three weekly workouts: Lower Body + Core, Upper Body + Core, and Full Body / Power & Stability.
Each exercise includes three difficulty levels—beginner, intermediate, and advanced—allowing customization for different fitness and experience levels. Low-impact options are provided throughout, making it ideal for older athletes, those new to strength training, or anyone seeking joint-friendly exercises.
Who it’s for:
• Cyclists seeking strength and power to improve performance on the bike
• Older or joint-sensitive athletes needing low-impact, safe exercises
• Home exercisers with moderate equipment (dumbbells, bands, stability ball)
• Athletes looking for a progressive, periodized 16-week plan
Focus: Build foundational strength, progress to dynamic power, and maintain stability for cycling efficiency.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
01:21:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:21:00 | 00:30:00 |
Training Load By Week
- 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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