PERFORMANCE Programme
16-WEEK OFF-SEASON STRENGTH TRAINING PROGRAMME
⚙️ PERFORMANCE FOR CYCLISTS EXPERIENCED WITH STRENGTH TRAINING
You’ve built your foundation.
You’ve been consistent with strength training.Now it’s time to take it to the next level.
This plan is for cyclists who already have 12+ months of structured strength work under their belt and are ready to turn that consistency into power, performance, and control on the bike.
The season is over, the miles ridden, the climbs conquered and your limits pushed.
Now it’s time to do what most riders skip:
build the strength that drives performance all year round.
This programme is for cyclists 30+ who want to:
Take their strength training to the next level without a gym.
Build strength and power that shows up in the saddle.
Improve control, stability, and movement efficiency.
Train smarter without wasting time on generic strength training.
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 Structure
A full training system built in three progressive phases with strategically programmed recovery weeks to support adaptation, maintain performance, and prepare you for the next level of training intensity.:
Weeks 1-4: Rebuild Phase
Focus: Recondition and restore your base after the season.
You’ll transition smoothly from high ride volume into structured gym work. Sessions focus on movement control, muscle balance, and tissue tolerance.
Goal: Rebuild movement quality and prepare the body for heavier lifting.
Weeks 5-10: Foundation Phase
Focus: Develop total-body strength and structural resilience.
This is where the real work happens. Load increases, volume builds, and we target the muscles that matter most for cycling performance: glutes, quads, hamstrings, and core. Full-body sessions drive strength; upper-body & core sessions reinforce posture and stability.
Goal: Build strength that endures with power that supports every mile.
Weeks 11-16: Pre-Season Power Phase
Focus: Convert the strength you’ve built into cycling-specific power and control as you move toward the season ahead.
You’ll maintain intensity while layering in speed, coordination, and explosive intent to key lifts. The aim here isn’t to peak, it’s to prime your body for efficient force transfer, helping you produce more power per pedal stroke when pre-season training ramps up.
Goal: Consolidate your strength, enhance movement efficiency, and bridge the gap between strength training and your on-bike performance so that you enter pre-season feeling strong, stable, and ready to ride with purpose.
WHY THIS PROGRAMME WORKS:
✓ Designed for riders with 12+ months of strength training experience.
✓ Smart off-season structure for cyclists 30+.
✓ Three varied sessions per week: sustainable, effective, efficient.
✓ Progresses through Rebuild → Foundation → Performance Prep for continued progress.
Strategically planned recovery weeks.
Created by Emma O’Toole, NSCA-approved Strength & Conditioning course author for endurance sports. and endurance coach.
Built for everyday riders who want to train like the pros.
Take your strength training to the next level, click the button below to join the Performance Plan today.
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 have been strength training regularly for the past 12+ months.
This programme is for cyclists who are ready to take their strength and riding performance to the next level without needing access to a gym.
WHAT DO YOU NEED?
A range of dumbbells, or adjustable dumbbells, a set of kettlebells, a set of resistance bands and a soft landing box.
The only other thing?
The hunger to have your strongest year on the bike in 2026.
