10 Weeks: 4 Phases + on the bike workouts
Lift weights specific to cycling & increasing power output

Redesigned and all new for 2024 / 2025 💥 Sets, reps, training loads and intervals are optimized for each level: basic, intermediate, advanced and PRO (also new)

You will need to go to a gym to perform Squats, Leg presses and Leg Curls.

This plan will increase your Functional Threshold Power Output (FTP) Weight lifting for cycling aka resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program over 15 years.

This plan concentrates on 3 core exercises: Squats, Leg Press and Leg Curls. During this weight lifting program, cyclists build muscle (heavy lifting), train that new muscle to produce great force and then thru neuromuscular sprint workouts teach that new muscle to fire at speeds specific to cycling (high-velocity lifting). Listen to the Weight Lifting Podcast here! There is plenty of bike riding in this plan - see our example 2 week calendar below.

For a custom training solution consider hiring a FasCat Coach! Fill out our New Athlete Questionnaire to get started.

Learn more about the FasCat Coaches. We will waive the $99 start up fee if you have previously bough a training plan! Sample Workout Gallery:

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