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01 - Strength

Mon Tues Wed Thu Fri Sat Sun
Week 1





Gym Easy road ride Track Gym Day off Track Ergo
Squats, Press, Deadlifts, Chins 45m-1hr EASY 3 x (4 x 1/4 lap 4 RAC15, progressive increase in gears, 3,4 seated:4):20 Squats, benchpress, Deadlifts, chins 3 x (1/4 1/4 1/2 lap starts 2" less than Wed's gears:5):20 PG Calibration
Start session with some high cadence work, eg 500m w/out on 82" Start with 500m w/out on 82"
Week 2





Gym Easy road ride Track Gym Day off Track Ergo
Squats, Press, Deadlifts, Chins 45m-1hr EASY 3 x (4 x 1/4 lap 4 RAC15, progressive increase in gears, 2" bigger than last week, 3,4 seated:4):20 Squats, benchpress, Deadlifts, chins 3 x (1/4 1/4 1/2 lap starts 2" less than Wed's gears:5):20 Pure Strength
Start with 500m w/out on 82" Start with 500m w/out on 82"
Week 3





Gym Easy road ride Track Gym Day off Track Ergo
Squats, Press, Deadlifts, Chins 45m-1hr EASY 3 x (2 x 1/2 lap 4 RAC15, progressive increase in gears, 2" bigger than last week, 2 seated:8):20 Squats, benchpress, Deadlifts, chins 3 x (1/4 1/4 3/4 lap starts 2" less than Wed's gears:5):20 Seated strength
Start with 500m w/out on 82" Start with 500m w/out on 82"