Week 6:

You've built a strong foundation, and now it's time to push a little harder. This week, we’re keeping the same movements but increasing intensity through heavier weights and a slightly higher RPE. Keep form as the priority, but challenge yourself to move with more confidence under load. Focus on increase weights slightly (~5-10% more than last week) while maintaining good form, keep reps smooth and controlled—no sloppy movement, and stay focused on full-body stability.

1Unilateral Strength
beginner cyclist strength This workout targets glutes, quads, core, and upper back through split squats, rotational core work, and upper body pulls. A great way to build control, stability, and strength on one leg, key for cyclists and everyday movement.
2Intro Power & Posterior Chain
beginner cyclist strength An intro to power-focused full-body day working with explosive jump work, unilateral deadlifts, hip thrusts, and core control. Designed to improve hip drive, glute strength, and total body coordination on and off the bike.
3Intro Power & Posterior Chain
beginner cyclist strength An intro to power-focused full-body day working with explosive jump work, unilateral deadlifts, hip thrusts, and core control. Designed to improve hip drive, glute strength, and total body coordination on and off the bike.