A stronger foundation to

transform your season


It can be frustrating for cyclists who want to maintain their gains but lack the motivation or knowledge to train independently.

This can lead to a sluggish start to the upcoming cycling season and even an increased risk of injury.

This program addresses these issues by providing an easy-to-follow training plan that specifically focuses on developing strength and stability off the bike.

By focusing on technique and gradually increasing training volume, you will build your confidence and prepare yourself for the upcoming cycling season.

Here's how the plan breaks down:

  • On-bike sessions per week: None. This is an off-bike only program.
  • Off-bike sessions per week: 5 mainly including strength work, but there are also mobility and high-performance recovery training sessions throughout the phase.
  • Typical time of year: Off-Season. I recommend starting this around 2 weeks after the end of your previous season.
  • Level of rider: Any.
  • Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.


Shield yourself against injuries

By focusing on fundamental movements using free weights, this program develops safe execution of exercises and limits the risk of injuries.

Improve your skill and technique

With an emphasis on developing skill and technique in the primary strength-based exercises, this program helps you improve your movement patterns and form, resulting in improved on-bike performance.

Build a foundation for the season

The progressively increasing the training volume helps you handle more load so you develop the necessary base fitness to perform at your best during the season.


Build your injury resilience

The emphasis on fundamental movements using free weights has the greatest carry-over to on-bike performance and limits injury risk.

Develop technique and skill

Focus on developing technique and skill in the primary strength-based exercises, which will help you perform better on and off the bike.

Build training volume

The program safely and progressively builds training volume, leading to improved robustness.

Spread the training load to limit fatigue

We use a push/pull training split to limit training stress and ensure balanced development of muscle groups.

Continuous improvement

The program uses linear periodisation, which is a proven method of progressively increasing training volume while limiting training stress and injury risk.

Remote Delivery via TrainHeroic app

The plan is delivered remotely via the mobile app TrainHeroic, allowing for easy access and tracking of progress wherever you are.



Barbell & Discs, Dumbbells, Bench, Bands


Cross-Training Equipment (any)

Frequently Asked Questions

This is a 4-week strength training plan designed for cyclists to focus on developing skill and technique in primary strength-based exercises. It is specifically designed to be done during the off-season or transition time of the year and is delivered remotely via the mobile phone app called TrainHeroic so you can train anywhere at anytime.
This program is designed specifically for cyclists who want to improve their off-bike strength & stability, injury resilience, flexibility, and mobility, as well as increased power & endurance for the upcoming cycling season.
There are 3-4 off-bike sessions per week but the felxibility of remote coaching means that you can do as much or as little as your schedule allows.
The strength sessions are designed to be done using free weights, although I have provided alternative exercises so you can get it done no matter what you have access to.
This is a pre-written plan that is specifically designed for cyclists at this stage of the year. I have provided alternatives for every gym-based exercise, so you can work effectively no matter where you are or what equipment you have access to.


  • 4-wk £24

More Coaching Packages

Can’t find what you’re looking for? Check out my other coaching packages below:


My online strength training team subscriptions are the ultimate solution for cyclists who want to take their training to the next level. With ongoing support and a flexible training solution, you’ll be able to reach your potential both on and off the bike.

Each plan is updated weekly, undulating through the season, meaning you’ll always receive a program that’s appropriate for the time of year and you’ll never have to worry about over-training or under-training again!

Join a team today and let me help you banish injuries and become a stronger, faster, more powerful cyclist!

Start your journey to success now!


My online strength training programs are tailored for riders who just want to get on with things without much fuss.

These plans are designed to increase your strength, power, and endurance, which will ultimately help you perform better on the bike. With a fixed length and a one-time fee, you’ll have access to the program for 12 months and can use and reuse it as many times as you like!

These programs are perfect for those who want a flexible training solution that fits their busy schedule. Don’t let your off-the-bike training suffer; join me today and take your cycling performance to the next level!

Click the program you’re interested in and get started today

how can i help?

The easiest way to get help is to reach out.