BASE PROGRAMME
16-WEEK OFF-SEASON STRENGTH TRAINING PROGRAMME
⚙️ BASE FOR CYCLISTS NEW TO STRENGTH TRAINING
You don’t need more miles this off-season, you need strength.
This programme is for cyclists 30+ who want to:
✓ Build strength and power that shows up in the saddle.
✓ Improve control, stability, and movement efficiency.
✓ Train smarter without wasting time on generic exercises.
✓ Reduce injury risk and ride stronger into 2026.
Whether you’re chasing performance, resilience, (or both), this plan is your roadmap.
3x focused sessions per week:
- 2 sessions dedicated to full body strength.
- 1 session dedicated to upper body and core strength and resilience.
Each session is designed to take 30-45 minutes, depending on your pace and rest periods.
Early sessions are shorter as we focus on movement quality. Later sessions run slightly longer as strength and intensity progress.
Every workout is fully guided and easy to follow, all delivered through the BUILT TO ENDURE app.
Built by Emma O’Toole, NSCA-approved Strength & Conditioning course author for endurance sports, and coach to cyclists of all levels, from everyday riders to those at the very top.
Your 16-Week Strength Training Progression:
Not just workouts, a full training system built in three clear phases with built-in recovery weeks designed to help your body adapt, recover, and keep progressing safely.:
Weeks 1-3: Strength Endurance
Focus: Movement quality, muscular endurance, tissue tolerance.
We start by laying the foundation, refining key movement patterns and allowing muscles, tendons and joints to adapt. You’ll build control through full range and reduce injury risk from day one.
Goal: Move well, build consistency, and prepare your body for load.
Weeks 4-11: Strength Development
Focus: Muscular strength, structural balance, movement capacity.
This is the engine room of the program.
Load increases, volume progresses, and we target the muscles that matter most for cycling performance: glutes, quads, hamstrings, and core.
Goal: Build real strength that shows up on long rides, tough climbs, and back-to-back training days.
Weeks 12-16: Peak Strength
Focus: Force production, neuromuscular efficiency, performance transfer.
Now we sharpen the blade. You’ll be lifting heavier with lower reps and more recovery improving how much force you can produce per pedal stroke, without adding unnecessary fatigue.
Goal: Power, control, and high-torque strength that translates directly to your riding.
Ready to ride stronger in 2026?
This is your off-season advantage.
Click the button below to start today and start building strength that lasts.
PROGRAMME OVERVIEW:
✓ 3x Weekly Strength Training Sessions
✓ 30-45 Minute Workouts
✓ 3x Weekly Mobility Sessions
✓ Exercise Videos
✓ Sets & Reps Detailed
✓ Featured Articles
✓ Lifetime Access
Is this programme for me?
This programme is designed for cyclists over 30 who are new to strength training, or I haven’t done it consistently in years.
The cyclists who want to build a solid strength base that supports my riding.
What do I need for the programme?
A pair of dumbbells, a kettlebell, and a set of resistance bands.
The only other thing?
The hunger to have your strongest year on the bike in 2026.