Compex Training Program for Cycling

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Week 1
Endurance (Level 1)
Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
   
Active Recovery
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
Week 2
Resistance (Level 1)
Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
   
Active Recovery
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 3y
Week 3
Endurance (Desired level)
Abs
Upper Body
Lower Body
  Abs
Upper Body
Lower Body
       
Resistance
Resistance (Desired level)
        Abs
Upper Body
Lower Body
   
Active Recovery
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 Back
Lower Back
Abs
Triceps
Biceps
Quads
Hamstrings
Calves
Traps
  • 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)