12-Week Strength & Conditioning Programme for Cyclists

Transform your cycling performance with a structured 12-week strength and conditioning programme designed specifically for cyclists.

Created by Ben Millar, Chartered Physiotherapist, Performance Coach, and one of the UK's leading hill climbers, this evidence-based programme will help you become stronger, more powerful, and more resilient on the bike.

✅ 12-week progressive strength programme
✅ Two gym sessions per week (Power & Durability)
✅ Exercise demonstrations via video links
✅ Progressive overload guidance
✅ Warm-up and mobility routines
✅ Nutrition guidance for cyclists
✅ Performance testing protocols
✅ Suitable for road, gravel, MTB and hill climb cyclists

• Increase sprint power and explosive acceleration 
• Increase anaerobic capacity for repeated high-intensity efforts 
• Improve fatigue resistance for stronger finishes 
• Enhance climbing performance and sustained power output 
• Boost cycling economy to ride faster with less energy 
• Reduce injury risk and improve long-term durability 
• Build functional strength that transfers directly to the bike 
• Train using the same evidence-based principles trusted by elite cyclists

Whether you're training for your first sportive or aiming for race-winning performances, this programme provides a clear, evidence-based roadmap to becoming a stronger cyclist.

Instant digital download. Compatible with Microsoft Excel.