SEMIPRO CYCLING: Strength Maintenance Plan
SEMIPRO CYCLING: Strength Maintenance Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 8-week Maintenance Strength Plan, designed to help you retain the performance gains from your initial heavy strength training phase while focusing on your cycling.
Based on cutting-edge research from sports scientist Bent Rønnestad, this maintenance program includes one heavy strength session every 10 days to preserve the strength and power you've built, without interfering with your cycling-specific training.
Who is this plan for?
This plan is suitable for cyclists looking to maintain their lower body strength going into more intense training or racing. It's especially effective for those who have already established a consistent cycling routine and want to take their performance to the next level by continuing focused strength work.
Purpose
The goal of this plan is to help you balance strength and endurance training, allowing you to focus more on your cycling while keeping your hard-earned strength gains intact.
Strength Sessions
These sessions target maintaining muscle strength and power, you'll continue to enjoy improved pedaling efficiency, extended time to exhaustion, and sustained performance gains, ensuring you stay at the top of your game year-round.
Stay strong and keep progressing with a plan rooted in science.
Join TEAM SEMIPRO and SAVE!
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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
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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strength
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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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