COMPEX TRAINING PROGRAM FOR CYCLING

RECOMMENDED TRAINING PROGRAM FOR CYCLISTS

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Endurance (Level 1)
Abs
Upper Body
Lower Body
Abs
Upper Body
Lower Body
Abs
Upper Body
Lower Body
Active Recovery
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Week 2
Resistance (Level 1)
Abs
Upper Body
Lower Body
Abs
Upper Body
Lower Body
Abs
Upper Body
Lower Body
Active Recovery
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Week 3
Endurance (Desired level)
Abs
Upper Body
Lower Body
Abs
Upper Body
Lower Body
 
Resistance (Desired level)         Abs
Upper Body
Lower Body
   
Active Recovery
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body
Upper Body
Lower Body

Muscles to target for Strength Training/Active Recovery

Upper Body: Upper and Lower Back, Abs, Triceps, Biceps and Traps
Lower Body: Quads, Hamstrings, and Calves
  • Strength training 3x a week
  • Start with the Endurance Program week 1
  • Use the Resistance Program week 2
  • Alternate the Endurance and Resistance programs thereafter
  • Increase level and intensity at your desired rate
  • Active Recovery should be used after every workout - particularly
    after strenuous activity when muscles are ready to cramp.
The Endurance program targets slow twitch fibers (type 1)
The Resistance program targets both slow and fast twitch fibers (type 1 & 2)
Upper / lower back
Upper / lower back
Abs
Abs
Triceps / Biceps
Triceps / Biceps
Quads
Quads
Hamstrings
Hamstrings
Calves
Calves
Traps
Traps

Click here to download this Compex Training Program for Cycling as a PDF >>