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Free Training

A man in a home workout setting, performing a plank exercise on a dark gray yoga mat with a smartphone placed in front of him on a light wood floor.

Free 4-Week Strength Plan for Cyclists.

Build a stronger, more resilient body so you can ride further, stay more consistent and perform at your best.

This simple 4-week programme is designed specifically for cyclists and can be completed at home with minimal equipment.

✓ 4-week home-based strength programme
✓ 2 sessions per week
✓ Designed specifically for cyclists
✓ Includes weekly coaching advice by email

GET THE FREE PLAN

Everything you need to get stronger.

A simple, progressive strength programme designed to complement your cycling rather than compete with it.

4-week programme

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Home-based exercises

Simple exercises that can be completed with minimal equipment and without needing a full gym setup.

Cycling-focused

Built around the strength, stability and movement demands that matter most for cyclists.

Weekly coaching advice

Get one practical coaching email each week covering training, recovery, performance and racing.

Built for cyclists.

You don’t need to be an elite athlete or experienced in the gym.

The programme is designed for cyclists who want to add useful strength work without overcomplicating their training.

New to strength training

A simple introduction to structured strength work without needing a complicated gym programme.

Time-conscious riders

Two focused sessions per week designed to fit around your cycling.

Performance-focused cyclists

A practical way to build a stronger foundation alongside structured riding.

A stronger body. A better ride.

Strength training can be a valuable part of a cyclist’s programme when it’s used properly.

The aim isn’t to turn cyclists into weightlifters. It’s to build useful strength, improve resilience and create a stronger foundation for the work you do on the bike.

Build useful strength

Improve your ability to produce and control force through key cycling movements.

Improve resilience

Build a stronger foundation to better tolerate training and the demands of riding.

Support performance

Complement your cycling training with work that targets areas riding alone may not develop as effectively.

Create long-term habits

Learn how strength work can fit alongside cycling without taking over your week.

Simple to get started.

01

Sign up

Enter your email address and get instant access to the free programme.

02

Follow the plan

Complete two strength sessions per week over the next four weeks.

03

Keep riding

The programme is designed to sit alongside your normal cycling rather than replace it.

04

Keep learning

Receive one useful coaching email each week to help you train with more purpose.

Frequently asked questions

Do I need a gym?

No. The programme is designed to be completed at home with minimal equipment.

Where an exercise requires resistance, simple household equipment or basic weights can be used depending on what you have available.
How much time will the sessions take?

20-40 minutes.

The sessions are designed to be practical and time-efficient, so they can fit around your normal cycling and weekly routine.
Will this interfere with my cycling training?

The programme is designed specifically to complement your riding.

Guidance is included on where to place the sessions within your week so they work alongside your cycling rather than unnecessarily compromising it.
Is the plan suitable for beginners?

Yes. The programme is designed to be accessible even if you have very little previous strength-training experience.
Will I receive other emails?

Yes. Alongside the free programme, you’ll receive one practical coaching email each week covering cycling training, performance, recovery and racing.
Can I unsubscribe?

Absolutely. You can unsubscribe from the weekly emails at any time using the link at the bottom of every email.

Ready for more structure on the bike?

When you’re ready to take the next step, choose a structured 6-week cycling plan or move into completely personalised 1-to-1 coaching.

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