This is a strength specific plan with 2 gym days per week. The periodization changes the reps and sets in a progressive manner ending with a max phase. Please utilize gym coaches and guidance to practice proper form when lifting weights. This plan does not have interval sets or overarching periodization for cycling beyond an 8 week lifting plan. There are endurance and warm up workouts written in but you can insert another plan over these gym days to complete a whole training plan with gym and riding workouts.

This specific plan utilizes weight equipment found in a gym setting or a larger home gym set up. If you do not have access to a full set of weights, please see our plyometrics specific plan for workouts where you do not need a gym or weight equipment.