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 a progression of training acorss each phase of the 12 weeks. This training plan is not aimed at novices to cycling or strength training, and is undetaken at your own risk. 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
Strength & Conditioning Phases
When paired with a well-structured, progressive training plan, S&C supports key physiological adaptations such as increased max aerobic power, sprint power output, and better recovery between hard efforts. This combined approach enables riders to repeat high-intensity efforts more effectively and enhances mobility to be adaptable to changes in on bike position and holding a good aerodynamic position with less restrictions.
General Foundation Phase
Frequency: 2–3 short sessions per week
Objectives:
Build overall mobility, stability, and awareness of key movement patterns (hips, knees, ankles, and trunk).
Improve unilateral force transfer and reduce left–right imbalances to support efficient pedalling.
Develop trunk endurance to enhance posture, control, and energy transfer on the bike.
Key Focus Areas:
Mobility work (hip flexors, hamstrings, thoracic spine)
Basic strength patterns (squat, hinge, push, pull)
Single-leg exercises (split squats, step-ups)
Core endurance (planks, anti-rotation work)
Strength Development Phase
Frequency: 2 sessions per week + pre-ride activation and post-ride mobility
Objectives:
Increase maximal strength.
Enhance the ability to produce more force per pedal stroke at submaximal effort.
Maintain tissue mobility and movement quality as training load increases.
Key Focus Areas:
Heavier compound lifts (squats, leg press)
Continued unilateral strength work
Controlled tempo and focussed ‘intent’ lifting for force development
Pre-ride activation (glutes, core) and post-ride mobility work
Explosive & Max Strength Phase
Frequency: 2 sessions per week + pre-ride and post-ride activities
Objectives:
Maximise force production and overall stiffness
Improve neuromuscular drive to the muscle and rate of force development
Enhance readiness and power without adding unnecessary fatigue during a higher intesnity training period.
Key Focus Areas:
Explosive movements (loaded jump and drive lifts)
Low-rep, high-load strength work
High-quality, low-fatigue sessions with full recovery
Ongoing mobility and activation to support performance