This plan has been designed with the cyclist in mind, to balance recovery with progression, so you can get the most benefit from each workout. Try to complete the sessions in the order they’re laid out, but don’t worry if you need to move things around, what matters most is showing up consistently.
 
Each workout in this plan has a clear purpose, whether that’s building strength, developing power, or improving stability. Stick to the prescribed sets, reps, and rest periods to get the intended training effect, and resist the temptation to add extra volume. This is designed to compliment your on bike workouts.
 
You’ll notice a mix of heavier compound lifts, explosive movements, and accessory work. The combination is intentional; big lifts build strength, power movements sharpen athleticism, and the accessory work keeps you robust and balanced. Trust the process and keep the bigger picture in mind as you move through the plan.