Strength + Cycling
Strength that complements your cycling, not competes with it
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
🏁 Before a race
The AI automatically reduces or eliminates strength 5-7 days before an event so you arrive with fresh legs.
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.
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.
Example
Your TSB is at -22 and your HRV dropped 18%. The coach suggests reducing today's intervals. When you accept, it also adjusts your strength session: reduces sets, lowers RPE, or replaces with mobility if fatigue is severe.
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Reduces volume — Fewer sets or reps, keeping the main exercises.
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Lowers RPE — Same exercises but with less intensity.
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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:
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Increases reps or sets if the previous week was comfortable.
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Changes exercises to avoid adaptation and add variety.
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Reduces load if you reported high RPE or pain on a movement.
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Adapts to equipment — Full gym or bodyweight only. Exercises change but the goal stays the same.
06 — Summary
What makes this system special
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Complementary — Strength exists to improve your cycling, not to compete with it.
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Periodized — Changes with each phase: more volume in base, maintenance only at peak.
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Respectful — Never places heavy strength before high-intensity intervals.
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Adaptive — Adjusts with fatigue, wellness and your feedback.
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Flexible — Works with a full gym or bodyweight only.
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Smart before races — Automatically reduces 5-7 days before an event.