A complete 16-week gym-based strength and mobility program built specifically for cyclists and endurance athletes.
This plan uses barbells, dumbbells, cables, and machines to develop total-body strength, power, and durability—improving posture, pedaling efficiency, and resilience on the bike.

Each 4-week phase builds on the last: from foundational movement and muscle activation to maximal strength and cycling-specific power. Mobility, stability, and recovery are emphasized throughout.

Each session takes about 45–60 minutes, with warm-up and cool-down mobility flows included.

Who It’s For:
• Cyclists or endurance athletes with access to a full gym
• Intermediate to advanced lifters comfortable with compound lifts
• Riders looking to gain strength and reduce fatigue on long or high-intensity rides

Schedule:
• 3 gym sessions per week (Days A, B, C)