This program is meant to compliment the training program of amateur cyclists. There are 4 workouts in total, the first 4 weeks you will complete workouts 1 & 2, and the second 4 weeks you will complete wokrouts 3 & 4. They include a strength circuit and a mobility circuit. These workouts can be done on non- cycling days or on the same day as a shorter ride.
Each circuit consists of 3-4 exercises meant to be done consecutively. For the strength circuit, complete the exercises during a 15 minute AMRAP (as many rounds as possible). For the mobility circuit, complete each exercise for 30 seconds repeating the circuit 3-4 times.
If an exercise says ‘x5’ it means to do 5 repetitions of the movement in total. If the exercise is single arm or single leg, the reps will show ‘x5/5’ meaning to do 5 reps each side. Videos are ONLY included on the app version of the program.
The program does not require equipment, but if you have access for kettlebells, dumbbells, or bands, they can be used during the strength circuits. If you are new to resistance training, I recommend starting with bodyweight to introduce yourself to the movements, then after 4 weeks, begin to slowly progress.