Strength Training - 8 Week Circuit Format Training Plan for Cyclists and Triathletes
Strength Training - 8 Week Circuit Format Training Plan for Cyclists and Triathletes
Length
8 Weeks
Plan Description
8-Week Circuit Strength Resistance Training Plan
written by Tim Cusick, TrainingPeaks WKO Product Leader and master coach with BaseCamp
Plan overview
If you want to be a faster cyclist, you need to be a strong cyclist. Strength limitations are performance limiters. They also correlate strongly with bone deficiency and muscle atrophy in the lesser-used, non-cycling muscles. It’s easy to see why strength training should not be neglected by cyclists, though it’s easy to leave it undone because of time restrictions or a fear of “getting big.”
We cyclists tend to be pretty fit in general, and cycling is a healthy activity, but there is a risk of overdoing our endurance training. That’s where strength training comes in. Strength training boosts our general fitness—our work capacity—and keeps us healthy longer. Plus it improves our movement and coordination skills, which can go a long way in helping us avoid injury.
This unique strength training program blends strength resistance work with cycling-specific functional movement strength and stretching in a three-part circuit approach based on supersets. Each phase of the program consists of three circuits that are performed together as one workout, and each workout contains three exercises to be done in rotation with specified rest between. Each workout will take 30-40 minutes to complete, depending on your setup. This program is best completed in a gym, but it can be modified to complete at home.
We've got more plans!
Tim Cusick has written dozens of training plans for many different areas of cycling: road, gravel, time trial, mountain bike, cyclocross, indoor training, and more. Click here for a full list of his current plans by sport type.
In addition to his coaching experience, Tim is the TrainingPeaks WKO product leader and the founder of BaseCamp.
Questions?
Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please email us directly.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
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Strength
x2
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Workouts Per Week | Weekly Average | Longest Workout | |
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- 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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