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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Off Season Road
Off Season Road
16 Weeks
32 Workouts
55 Videos
Experience Level: Intermediate
Equipment Needed:

Barbell, Trap Bar, Bench, Dumbbells, Kettlebell, Band(s)/Cable(s), Pull Up Bar

Description:

Designed specifically for cyclists who are using the Off Season to increase their strength and mobility. This program is periodized, taking you from Muscular Endurance to Hypertrophy, Maximal Strength, and then Power. Each workout has an even split of lower body, upper body, core, and mobility training which progress each phase to target a specific stimulus over 16 weeks. You can do each session at a gym or at home if you have the necessary equipment. Upon completion of this program, analyze your results with coach Derek to direct you to your next Dialed Health program to keep the progress going.

Summer Maintenance
Summer Maintenance
12 Weeks
24 Workouts
36 Videos
Experience Level: Intermediate
Equipment Needed:

Band(s)/Cable(s)

Description:

Designed specifically for cyclists who have a busy summer of events and increased volume/intensity on the bike. The light/compact equipment will allow you to maintain your strength from home or while traveling, so that you can stay consistent throughout the season. Each workout will train your entire body with an emphasis on your core and mobility. The movements progress in complexity each phase over a total of 12 weeks. Upon completion of this program, analyze your results with coach Derek to direct you to your next Dialed Health program to keep the progress going.

Gravel
Gravel
12 Weeks
24 Workouts
31 Videos
Experience Level: Intermediate
Equipment Needed:

Dumbbells, Bench, Looped Bands, Pull Up Bar

Description:

Designed specifically for gravel enthusiasts/racers to feel strong, stable, and ready to absorb impact on the bike. This program requires minimal equipment so you can get the results you’re looking for from home(or in the gym if you choose). You’ll gradually progress to more intense and complex variations of each movement each phase over a total of 12 weeks. Upon completion of this program, analyze your results with coach Derek to direct you to your next Dialed Health program to keep the progress going.

Total Body Corrective Exercise
Total Body Corrective Exercise
12 Weeks
36 Workouts
53 Videos
Experience Level: Advanced
Equipment Needed:

Kettlebell, Dumbbells, TRX, Resistance Bands, Looped Bands, Barbell, Weight Plates, Bench, Stop Clock, Wall

Description:

A perfect place to start if you’re new to strength training or have taken significant time off. Over the course of 12 weeks, this program will take you through three 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.

30 Day Beginner Bodyweight
30 Day Beginner Bodyweight
4 Weeks
8 Workouts
17 Videos
Experience Level: Beginner
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.

Kettlebell
Kettlebell
12 Weeks
24 Workouts
44 Videos
Experience Level: Intermediate
Equipment Needed:

Kettlebell

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.

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