This 8-week Heavy Lifting Leg Strength Plan is designed to enhance your lower body strength, focusing on heavy lifting exercises that complement your cycling performance. Based on Bent Rønnestad's research, this plan prioritises heavy strength sessions performed twice per week over a structured period, ensuring maximum gains in strength and power without unnecessary muscle bulk.

Who is this plan for?

This plan is suitable for cyclists looking to improve their lower body strength. 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 adding focused strength work.

The goal of this plan is to boost your lower body strength, enabling you to sustain higher power outputs during your rides, particularly in climbs, sprints, and hard accelerations. It’s ideal for cyclists seeking to optimise their performance without compromising agility or endurance.

Heavy Lifting Sessions

These sessions target your leg muscles with a focus on heavy, low-rep lifts to maximise muscle activation and power output. You’ll progressively increase the load to boost your pedaling power, endurance, and delay fatigue. This strength training ensures a direct transfer to cycling performance by improving your ability to generate force and handle sustained efforts.