Integrated Strength Plans: Aligned with Your Cycling

Strength + Cycling

AI-generated strength plans, periodized with your cycling plan, that adapt to your fatigue, equipment and training phase.

01 — Philosophy

Strength exists to make you a better cyclist

It is not a generic program glued on the side. The AI knows what cardio sessions you have each day, what phase of the plan you are in, and schedules strength to complement your cycling without interfering with key sessions.

The fundamental rule: never heavy strength the day before or after high-intensity intervals. The AI understands priorities.

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Lower body

Squats, deadlifts, lunges, hip thrusts. The most relevant for cycling

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Upper body

Rows, press, push-ups. Posture and stability on the bike

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Core

Planks, anti-rotation. Transferring power to the pedal

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Full body

Complete combination. For weeks with fewer sessions

02 — Periodization

Strength changes with each phase of your plan

It is not the same strength in pre-season as before a race. Strength periodization is aligned with cycling periodization.

Base / Pre-season

High volume. Anatomical adaptation and hypertrophy.

3-4 sessions/week • 4-8 reps • RPE 6-8

Build

Maximum strength and cycling-specific power.

2-3 sessions/week • 3-5 reps • RPE 7-9

Peak / Race

Maintenance only. Reduced volume, maintain intensity.

1-2 sessions/week • RPE 6-7

Taper

Reduce or eliminate. Arrive fresh to competition.

0-1 session/week • Very light

03 — Session

This is what a strength workout looks like

Each session has warm-up, main set and cool-down. Total duration: 30-50 minutes. Each exercise with sets, reps, rest, RPE and technical notes.

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Lower Body Power

45 min • RPE 7 • Build Phase

Warm-up • 8 min

Leg Swings 30 sec each side

Glute Bridges 2×12

Bodyweight Squats 2×10

Main set • 30 min

Barbell Back Squat 4×5 • Rest 3 min RPE 8

Romanian Deadlift 3×8 • Rest 2 min RPE 7

Bulgarian Split Squat 3×8/side • Rest 90s RPE 7

Hip Thrust 3×10 • Rest 90s RPE 6

Calf Raises 3×15 • Rest 60s RPE 6

Cool-down • 5 min

Quad Stretch 30 sec each side

Hamstring Stretch 30 sec each side

Hip Flexor Stretch 30 sec each side

Each exercise has an info button with a technical description and execution tips generated by AI.

04 — Adaptation

If you are tired, strength adapts too

Strength workouts participate in the same adaptation system as cardio. When the coach adjusts your bike session due to fatigue or wellness, it also evaluates the strength session for the same day.

✓ Reduces volume — Fewer sets or reps, keeping the main exercises.
✓ Lowers RPE — Same exercises but with less intensity.
✓ Replaces with mobility — In severe fatigue, switches to stretching and active mobility.

05 — Progression

Each week, strength evolves with you

The AI sees what you did last week, how it went (RPE and notes), and adjusts the progression:

✓ Increases reps or sets if the previous week was comfortable.
✓ Changes exercises to avoid adaptation and add variety.
✓ Reduces load if you reported high RPE or pain on a movement.
✓ Adapts to equipment — Full gym or bodyweight only. Exercises change but the goal stays the same.

06 — Summary

What makes this system special

✓ Complementary — Strength exists to improve your cycling, not to compete with it.
✓ Periodized — Changes with each phase: more volume in base, maintenance only at peak.
✓ Respectful — Never places heavy strength before high-intensity intervals.
✓ Adaptive — Adjusts with fatigue, wellness and your feedback.
✓ Flexible — Works with a full gym or bodyweight only.
✓ Smart before races — Automatically reduces 5-7 days before an event.

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