12-Week Aerobic Base + Strength Training Plan

$150

This 12-week programme brings together two areas of expertise, structured endurance training and strength & conditioning, to deliver a progressive, well-integrated plan designed specifically for competitive cyclists. Built collaboratively by experienced coaches, the plan ensures that on-bike training and gym work complement each other, rather than compete, allowing you to maximise adaptation while managing fatigue effectively.

The focus is on developing a robust aerobic base through structured Zone 2 and Zone 3 riding, alongside a progressive strength programme designed for riders who already have experience in the gym. Each week is carefully planned to balance training load, recovery, and progression, helping you build sustainable fitness, durability, and performance.

This plan is ideal for riders able to commit 8–12 hours per week, looking to improve endurance, efficiency, and overall physical robustness ahead of race-specific training. The strength training plan will have two versions available, the first will be for novices, and home based strength training equipment, the other is for experienced lifters using performance gym equipment. See below for more details.

What You’ll Gain from the Full 12 Weeks

  • Improved aerobic capacity through consistent, structured Zone 2–3 training

  • Better cycling economy → produce the same power at a lower energy cost

  • Increased fatigue resistance for longer, stronger rides

  • Enhanced muscular strength and resilience to support higher training loads

  • Improved force production per pedal stroke

  • Reduced injury risk through integrated strength and stability work

  • Better movement quality and control in and out of the saddle

  • More effective use of training time with a fully structured weekly plan

  • Confidence in both gym and on-bike sessions through clear guidance and progression

  • A strong foundation for future high-intensity or race-specific training

Get Started

Periodisation of S&C

Below is a typical outline of the S&C planning alongisde the calendar season

General Foundation Phase

2-3 short sessions/week

Objectives

  • Build overall mobility and stability

  • Improve unilateral force transfer and symmetry

  • Develop trunk endurance for long efforts

Key elements

  • Movement foundations: split stance, single-leg/double-leg, push/pull, brace/carry

  • Progressive lower-limb loading (quads, glutes, adductors, hamstrings) to develop foundation adaptations

  • moderate volume and light to moderate loads

  • Spine and shoulder mobility with trunk strength-endurance

Specific Build Phase

2 sessions/week + pre-ride and post-ride activities

Objectives

  • Improve maximal and rate of force development for transferable qualities to power on the bike

  • Maintain tissue mobility and suppleness while reducing increasing lifting workload

Key elements

  • Accelerative lower-limb strength (unilateral bias)

  • Heavy or short-duration isometrics in key areas

  • Trunk stiffness work: higher intensity, shorter holds, anti-movement focus

  • Minimal fatigue, high intent

Taper / Race Phase

1 maintenance session/week + pre-ride and post-ride activities

Objectives

  • Maintain force and stiffness

  • Enhance neuromuscular readiness without fatigue

Key elements

  • 1–2 key lower-limb explosive strength sessions every 7-9 days

  • Trunk activation with spine and shoulder mobility

  • Very low volume, moderate–high intentsity to maintain explosive and maximal strength