Compex Training Program for Cycling
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
---|---|---|---|---|---|---|---|
Week 1
Week 1Endurance (Level 1) |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
Abs Upper Body Lower Body |
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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 2Resistance (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 3Endurance (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
- 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)