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COMPEX CYCLING TRAINING PLANS

We offer 2 high-detail Cycling training plans each aimed at helping you train harder and recover faster, one is aimed at those that train 3x per week and the other is aimed at those that train 5x per week. By integrating Compex into your training sessions, you can take your preparation to the next level! Our programs can help you from start to finish in your quest for greatness.

The first plan is for cyclists who train up to 3 times a week, with the second plan for cyclists who train 4+ times a week or match any of the following criteria:

  • at least 4 workouts per week.
  • more than 3 years of regular road cycling training.
  • Regularly rank in the top 50% in competition.

The pre-requisite for this training is good physical condition and regular practice of a physical activity or sport during the previous months.

If you have never used Compex in training before, it is strongly advised that you have a 2-3 week initiation and familiarisation of the chosen plan and the implications before taking on the plan in full.

New to Muscle Stim and want to learn more about the benefits? Explore our "Compex Muscle Stim 101" page.

We also offer some really useful top tips for using your Compex muscle stimulator for training, in addition to our "Training with Compex" page, which will show and tell you all you need to know when it comes to exercising with your device.

TRAINING 3x PER WEEK

TRAINING 3x PER WEEK

The preparation aims to schedule the 2 larger sessions of the week on the weekend, which is when the majority of cyclists have the most free time.
However, these sessions can quite be shifted to other days of the week. In this case, the 2 sessions of development (endurance, strength, resistance) must be carried out on the days without training.

You can perform multiple Core stabilization sessions each week, the usual rule being 3 sessions each week for 3-4 weeks

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1
WEEK 1
REST Compex: Endurance 1 on Quads 1h30. In the middle of the session 6 sprints of 30sec each
Rest 3-5sec

Compex: Training Recovery on Quads & Triceps sural
Compex: Endurance 1 on Quads REST 2h30. In the middle of the session 4 blocks of 7' at full force
Rest 5'

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h

Compex: Capillarisation on Quads & Triceps sural
WEEK 2
WEEK 2
REST Compex: Endurance 1 on Quads 1h30. In the middle of the session 6-10 hilly reps of 300m.
Rest in descent

Compex: Training Recovery on Quads & Triceps sural
Compex: Endurance 1 on Quads REST 2h30. In the middle of the session 4 blocks of 10' with alternating force & speed
Rest 5'

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h30

Compex: Capillarisation on Quads & Triceps sural
WEEK 3
WEEK 3
REST Compex: Endurance 1 on Quads 1h30. In the middle of the session 6x (1' force - 1' flexible).
Rest in descent

Compex: Training Recovery on Quads & Triceps sural
Compex: Endurance 1 on Quads REST 2h30. In the middle of the session 2 hilly reps of 20'.
Rest 6'

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h30 with a few free variations of pace

Compex: Capillarisation on Quads & Triceps sural
WEEK 4
WEEK 4
REST Compex: Endurance 1 on Quads 1h30. In the middle of the session 2 sets of constant high gear with 3x (3' fast - 2' flexible).
Rest in descent

Compex: Training Recovery on Quads & Triceps sural
Compex: Endurance 1 on Quads REST 2h30. In the middle of the session 4x (8' velocity - 2' high gear with progressive acceleration).
Rest 10'

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h30 with elevation

Compex: Capillarisation on Quads & Triceps sural
WEEK 5
WEEK 5
REST Compex: Endurance 1 on Quads 1h30. In the middle of the session 10x (1' fast - 1' flexible).
Rest in descent

Compex: Training Recovery on Quads & Triceps sural
Compex: Endurance 1 on Quads REST 2h30. In the middle of the session 2 sets of 30' high gear at 60rpm.
Rest 12'

Compex: Training Recovery on Quads & Triceps sural
Long ride 4h00 with free variations of pace

Compex: Capillarisation on Quads & Triceps sural
WEEK 6
WEEK 6
REST REST 1h15 in the middle of the session 2 sets of 12' low gear with velocity

Compex: Training Recovery on Quads & Triceps sural
Compex: Endurance 1 on Quads REST 1h30 specific work in reps (dancer, sitting, relaunch) of 30’
Or calm run, very flexible if race preparation is on Sunday

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h00 max, or cycling prep test

Compex: Capillarisation on Quads & Triceps sural

Compex: Training Recovery on Quads & Triceps sural
WEEK 7
WEEK 7
REST Compex: Resistance 1 on Quads 1h30 in the middle of the session 8 sprints of 30" all to the right
Rest for 3'

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads REST 2h15 in the middle of the session: 4 sets with 8 rhythm 100-120 rpm, 2' high gear going all to the right

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h30 with free variations of pace

Compex: Capillarisation on Quads & Triceps sural
WEEK 8
WEEK 8
REST Compex: Resistance 1 on Quads 1h30 in the middle of the session 5x (3' fast - 2' flexible)
Rest for 10'

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads REST 2h30 in the middle of the session: 3 hilly reps long (a flexible, gradual acceleration to full speed).

Compex: Training Recovery on Quads & Triceps sural
Long ride 4h30 with free variations of pace

Compex: Capillarisation on Quads & Triceps sural
WEEK 9
WEEK 9
REST Compex: Resistance 1 on Quads 2h00 in the middle of the session 3 sets of 15', high gear at 60RPM.
Rest for 10'

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads REST 2h30 in the middle of the session: 3 hilly reps 2km.
1x high velocity, low gear
1x 50-60 RPM higher gear sitting in saddle
1x in progressive acceleration

Compex: Training Recovery on Quads & Triceps sural
Long ride 6h00 with free variations of pace

Compex: Capillarisation on Quads & Triceps sural
WEEK 10
WEEK 10
REST Compex: Resistance 1 on Quads 1h45 hilly terrain to mount all the reps in progressive acceleration.

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads REST 2h30 in the middle of the session: 3 hilly reps 2km.
1x high velocity, low gear
1x 50-60 RPM higher gear sitting in saddle
1x in progressive acceleration

Compex: Training Recovery on Quads & Triceps sural
Long ride 6h00 with free variations of pace

Compex: Capillarisation on Quads & Triceps sural
WEEK 11
WEEK 11
REST Compex: Resistance 1 on Quads 1h30 in the middle of the session: high gear 10x (30" fast - 30" flexible).

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads REST 2h45 in the middle of the session: 3 hilly reps 2km.
6 reps of 1km 7%
Fit in force, high gear, sitting saddle
Rest in the descent

Compex: Training Recovery on Quads & Triceps sural
Long ride 4h00 - 5h00 with free variations of pace

Compex: Capillarisation on Quads & Triceps sural
WEEK 12
WEEK 12
REST 1h30 variety of speeds

Compex Training Recovery on Quads & Triceps sural
Compex: 2x Capillarisation on Quads & Triceps sural Compex: 2x Capillarisation on Quads & Triceps sural Compex: 2x Capillarisation on Quads & Triceps sural 1h rotate the legs, without increasing intensity.

Compex: 2x Capillarisation on Quads & Triceps sural
RACE

Training Recovery on Quads & Triceps sural
TRAINING 5x PER WEEK

TRAINING 5x PER WEEK

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1
WEEK 1
REST 45' home training (flexibility)

Compex: Strength 1 on Quads
1h30 in the middle of the session: 6 sprints of 30" all to the right
Rest 3 to 5'

Compex: Training Recovery on Quads & Triceps sural
1h15 with flexible velocity Strength 1 on Quads 2h30 in the middle of the session: 4 sets of 7' in force.
Rest 5'

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h00

Compex: Capillarisation on Quads & Triceps sural
WEEK 2
WEEK 2
REST 1hr00 home training (flexibility)

Compex: Strength 1 on Quads
1h30 in the middle of the session: 6 to 10 hilly reps of 300 metres.
Rest in descent

Compex: Training Recovery on Quads & Triceps sural
1h30 in the middle of the session: 2 sets with 5' high gear rhythm 60rpm, then 3' flexible.

Compex: Training Recovery on Quads & Triceps sural
Strength 1 on Quads 2h30 in the middle of the session: 4 sets of 10' with alternating force/velocity.
Rest 5'

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h30

Compex: Capillarisation on Quads & Triceps sural
WEEK 3
WEEK 3
REST 1hr00 home training 2 sets or low gear at 120rpm

Compex: Strength 1 on Quads
1h30 in the middle of the session: 6x (1' force - 1' flexible).
Rest in descent

Compex: Training Recovery on Quads & Triceps sural
1h30 Reps of 400m 7-8%.
Fit 8 times in alternating: force - velocity - rhythm.

Compex: Training Recovery on Quads & Triceps sural
Strength 1 on Quads 2h30 in the middle of the session: 2 hilly reps of 20'.
Rest 6'

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h30 with a few free variations of pace.

Compex: Capillarisation on Quads & Triceps sural
WEEK 4
WEEK 4
REST 1hr00 home training free variations pace & gears

Compex: Strength 1 on Quads
1h30 in the middle of the session: 2 sets high gear with 3x (3' fast - 2' flexible).

Compex: Training Recovery on Quads & Triceps sural
1h30, 6 sprints 30" all to the right.
Rest 2'

Compex: Training Recovery on Quads & Triceps sural
Strength 1 on Quads 2h30 in the middle of the session: 4x (8' - Velocty 2' high gear with progressive acceleration).
Rest 10'

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h30 with elevation.

Compex: Capillarisation on Quads & Triceps sural
WEEK 5
WEEK 5
REST 1hr00 home training free variations pace & gears

Compex: Strength 1 on Quads
1h30 in the middle of the session: 10x (1' fast - 1' flexible).

Compex: Training Recovery on Quads & Triceps sural
1h30, 2 sets high gear, 3x (2'30 fast - 2' flexible).
Rest 10' between the sets

Compex: Training Recovery on Quads & Triceps sural
Strength 1 on Quads 2h30 in the middle of the session: 2 sets of 30' high gear rhythm 60rpm.
Rest 12'

Compex: Training Recovery on Quads & Triceps sural
Long ride 4h00 with free variations of pace.

Compex: Capillarisation on Quads & Triceps sural
WEEK 6
WEEK 6
REST 1hr00 home training free variations pace & gears 1h15 in the middle of the session: 2 sets of 12' low gear velocity.

Compex: Training Recovery on Quads & Triceps sural
1h30, 8 sprints 30" all to the right.
Rest 3'

Compex: Training Recovery on Quads & Triceps sural
Strength 1 on Quads 1h30 specific work in reps (dancer, sitting, relaunch) on 30', or calm run, very flexbile if race preparation is on Sunday.

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h00 max, or test of cyclosport preparation.

Compex: Capillarisation on Quads & Triceps sural
WEEK 7
WEEK 7
REST 1hr00 home training free variations pace & gears

Compex: Resistance 1 on Quads
1h30 in the middle of the session: 8 sprints of 30" all to the right.
Rest 2'

Compex: Training Recovery on Quads & Triceps sural
1h30 in the middle of the session: 2 sets high gear with 5x (1'30" quickly 1' flexible).
Rest 10' between 2 sets

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads 2h15 in the middle of the session: 4 sets with 8' at 100-120rpm +2' high gear going all to the right.

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h30 with free variations of pace.

Compex: Capillarisation on Quads & Triceps sural
WEEK 8
WEEK 8
REST 1hr15 try out different speeds

Compex: Resistance 1 on Quads
1h30 in the middle of the session: 8 sprints of 30" all to the right.
Rest 2'

Compex: Training Recovery on Quads & Triceps sural
1h30 in the middle of the session: 2 sets high gear with 5x (1'30" quickly 1' flexible).
Rest 10' between 2 sets

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads 2h15 in the middle of the session: 4 sets with 8' at 100-120rpm +2' high gear going all to the right.

Compex: Training Recovery on Quads & Triceps sural
Long ride 3h30 with free variations of pace.

Compex: Capillarisation on Quads & Triceps sural
WEEK 9
WEEK 9
REST 1hr15 try out different speeds

Compex: Resistance 1 on Quads
2h00 in the middle of the session: 3 blocks of 15' high gear, rhythm 60rpm.
Rest 10'

Compex: Training Recovery on Quads & Triceps sural
1h30 in the middle of the session: 2x 30' high gear 50-60rpm.
Rest 10' between 2 sets

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads 2h30 in the middle of the session: 5-6 hilly reps of 1km to 7%.
Rest on descent

Compex: Training Recovery on Quads & Triceps sural
Long ride 5h00 with free variations of pace.

Compex: Capillarisation on Quads & Triceps sural
WEEK 10
WEEK 10
REST 1hr30 try out different speeds

Compex: Resistance 1 on Quads
1h45 hilly terrain to mount all the reps in progressive acceleration.
Rest 10'

Compex: Training Recovery on Quads & Triceps sural
1h30 in the middle of the session: 8 sets high gear (1' fast - 1' flexible).

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads 2h30 in the middle of the session: 3 hilly reps of 2km, 1x velocity low gear, 1x 50-60 rpm high gear sitting on saddle, 1x in progressive acceleration.

Compex: Training Recovery on Quads & Triceps sural
Long ride 6h00 with free variations of pace.

Compex: Capillarisation on Quads & Triceps sural
WEEK 11
WEEK 11
REST 1hr15 try out different speeds

Compex: Resistance 1 on Quads
1h30 in the middle of the session high gear 10x (30" fast - 30" flexible).

Compex: Training Recovery on Quads & Triceps sural
1h30 hilly terrain in the middle of the session: Hilly specific work, Toggle dancer, force, velocity, relaunch.

Compex: Training Recovery on Quads & Triceps sural
Compex: Resistance 1 on Quads 2h45 in the middle of the session: 6 hilly reps of 1km 7%, fit in force high gear sitting saddle.
Rest in descent.

Compex: Training Recovery on Quads & Triceps sural
Long ride 4h00 - 5h00 with free variations of pace.

Compex: Capillarisation on Quads & Triceps sural
WEEK 12
WEEK 12
REST 1hr30variety of speeds

Compex: Training Recovery on Quads & Triceps sural
Compex: 2x Capillarisation on Quads & Triceps sural Compex: 2x Capillarisation on Quads & Triceps sural Compex: 2x Capillarisation on Quads & Triceps sural 1h00 rotate the legs, without increasing intensity

Compex: 2x Capillarisation on Quads & Triceps sural
RACE

Compex: Training Recovery on Quads & Triceps sural

DOWNLOAD THE COMPEX APP TO ASSIST WITH YOUR TRAINING SCHEDULE

Download the Compex Coach App (available on App Store and Google Play) to assist with your training. The app will tell you the most efficient electrode placements for your different Compex workout/recovery session on either Wireless or Wired device.

In addition to this, you can also schedule your Compex training sessions from within the App, helping you to keep to your training plan.