Week 3: Progress the Load

With a solid base and control, you can start increasing intensity. This week, gradually add weight where possible, ensuring you maintain good form and mechanics. Focus on increase weights slightly if movements feel solid, push yourself, but keep reps clean, and focus on strong, explosive movement patterns.

1Lower Body & Back Focus

beginner cyclist strength A strength-focused session centered around squats and rows to build lower body and back strength. You'll focus on intentional movement and strong positioning through the hips, glutes, and upper back, with simple, effective exercises that transfer well to time on the bike.

2Strength Foundations

beginner cyclist strength This session focuses on glutes, hamstrings, core, and postural strength, with a balance of hinge work, pressing, and stability. A great foundational day to build strength and control from the ground up.