Our Programs

Our Programs

A Training Program For Everyone

Whether you are just starting out or have been racing for 10+ years, there is a program for you. There are currently over 3 years worth of detailed strength training and new programs/workouts are added regularly.

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The Road Program
The Road Program
12 Weeks
24 Workouts
32 Videos
Equipment Needed:

Looped Bands, Barbell, Bench, Band or Cable, Dumbbells, Pull Up Bar, Plate, Kettlebell, Med Ball

Description:

There is a gap between traditional strength training and what we do as road cyclists. Too much volume in the gym can lead to heavy feeling legs on the bike, while riding alone can lead to compensation, nagging pain, and plateau. This program is designed to solve this dilemma and allow cyclists to get the benefits of a well rounded strength program (more power and more comfort).

Dumbbell Only
Dumbbell Only
12 Weeks
24 Workouts
29 Videos
Equipment Needed:

Dumbbells, Bench, Beach Towel

Description:

This program was created for cyclists to experience the results of periodized strength training, without the needs of an entire gym. Whether you’re at home or traveling, build your endurance, strength, and power using dumbbells only.

The Mobility Program
The Mobility Program
8 Weeks
16 Workouts
3 Videos
Equipment Needed:

Foam Roller, Mini Loop Band, *Optional Dumbbell or Kettlebell

Description:

This program is focused on making your body more efficient and comfortable on the bike while aiding in recovery. Learn your body’s functional posture through an Overhead Squat Analysis and correct it with the prescribed video. Then, use the total body stretch session to tie it all together. These Two 20 minute sessions per week can be added to your current strength program or done on their own.

No Equipment H.I.I.T.
No Equipment H.I.I.T.
8 Weeks
16 Workouts
8 Videos
Equipment Needed:

None

Description:

This program is aimed to give you the most well rounded, time efficient movements with no equipment required. All you need is about 5X7 feet of floor space(yoga mat) and a timer to keep your workout on track. Complete a proper warm up, strength round, and cool down/stretch all within 30 minutes, 2 days per week.

Mid Season Enduro
Mid Season Enduro
12 Weeks
24 Workouts
32 Videos
Equipment Needed:

Foam Roller, Looped Band, Pull Up Bar, Kettlebells, Dumbbells, Weight Plate, Bench, Med Ball, Balance Pad(s), Stability Ball, Trap Bar, Plyo Box

Description:

This program is focused on keeping you consistent between races, events, or planned ride trips, all while making sure you feel great for each. Following the OPT Model of periodization, the Mid Season Program is built to have you "peak" after the power phase. However, you can shorten or lengthen each phase to find this peak at your desired date(refer to the schedule options on the intro page). This 2 days per week of total body strength and mobility work is a great follow up in complexity and intensity to the Off Season Enduro Program.

Cross Country MTB
Cross Country MTB
16 Weeks
32 Workouts
39 Videos
Equipment Needed:

Foam Roller, Row Machine, Kettlebell, Dumbbells, Looped Band, Stability Ball, Band or Cable, Plate, TRX, Med Ball, Pull Up Bar, Barbell, Incline Bench, Dowel or PVC Pipe

Description:

This program is focused on meeting the demands of Cross Country mountain biking. With an extra focus on stability and core work, this program will deliver results through 2 days of total body strength training per week.

Off-Season Enduro
Off-Season Enduro
16 Weeks
32 Workouts
55 Videos
Equipment Needed:

Row Machine, Looped Bands, Band or Cable, Kettlebell, Dumbbells, Balance Pad, Pull Up Bar, TRX, Incline Bench, Barbell, Plyo Box

Description:

Built around the proven OPT Model for training, this plan will allow you to create a sturdy base of strength and stability for your upcoming season. You can also use it between events if you have over 2 months to prepare. Commit and feel the outcome of by the book periodization.

General Functional Fitness
General Functional Fitness
8 Weeks
24 Workouts
40 Videos
Equipment Needed:

Foam Roller, Row Machine, Kettlebell, Dumbbells, TRX, Band or Cable, Bench, Pull Up Bar, Soft Med Ball, Battle Rope, Trap Bar, Incline Bench, Looped Band

Description:

This program is focused on total body functionality, while putting an emphasis on upper body strength gain. Spend 3 days a week in the gym, aimed at making you feel strong on the bike and in the rest of your active life.

No Equipment Flow
No Equipment Flow
8 Weeks
16 Workouts
22 Videos
Equipment Needed:

None

Description:

Bodyweight “flow” is linking continual movements together that train your mobility, muscular endurance, and core. Each workout in this program finishes with this type of flow after a functional warm-up, and stability focused strength circuit. The only thing you’ll need is some floor space and the commitment to nail 2 sessions per week.

Olympic Lifting
Olympic Lifting
12 Weeks
24 Workouts
50 Videos
Equipment Needed:

Barbell, Weight Plates, Bench, Looped Band(s), Mini Loop Band, Plyo Box/Step, Med Ball, Light Dumbbells, Medium Kettlebell

Description:

This weightlifting program will include olympic lifting basics and variations, while still developing a foundation and building strength in staple power exercises such as squat, bench, and deadlift. Finish this program with explosive speed work, leaving you feeling “snappy” and strong on and off the bike.

The Kettlebell Program
The Kettlebell Program
12 Weeks
24 Workouts
44 Videos
Equipment Needed:

Kettlebell(s). This can be completed with one medium weight KB(12-16KG), but multiple weights are recommended.

Description:

Kettlebells are extremely versatile tools that you can use anywhere. Each workout in this program is designed to train your stability, muscular endurance, power, and mobility. This program contains 3, 4 week phases that build in complexity. You’ll start each workout with a functional warm up, move to a strength circuit, a “flow,” and then a series of static stretches. The “flows” include modifications to regress the movement if you’re just getting comfortable using a bell.

The 30 Day Beginner Bodyweight Program
The 30 Day Beginner Bodyweight Program
4 Weeks
8 Workouts
17 Videos
Equipment Needed:

Foam Roller, Stop Clock, Wall

Description:

A perfect place to start if you’re new to strength training or have taken significant time off. In 30 days, this program will take you through two safe workouts that will improve strength, stability, and mobility throughout your entire body. Most importantly, it will result in a stronger and more comfortable experience on-the-bike. Upon completion of this program, you’ll be ready to progress to another Dialed Health program and keep your results going.