Phase 2 - 12 Week Strength & Conditioning Programme for Cyclists

BM Performance Phase 2 — 12-Week Strength & Conditioning Programme for Cyclists

You’ve built the foundation. Now build on it.

Phase 2 is the next step for cyclists who have completed my original 12-week programme and want to continue developing their strength, power and durability alongside their riding.

Designed by Ben Millar, HCPC-registered physiotherapist and competitive cyclist, this follow-on programme provides another 12 weeks of structured gym training, with two core sessions each week:

• Power: focused strength work to support force production and powerful efforts on the bike.
• Durability: complementary training to develop muscular capacity and support the demands of consistent riding.

Your Excel workbook includes clearly prescribed exercises, sets, reps, rest periods and intensity guidance, alongside space to record your loads and session notes. Explanations of RPE and reps in reserve help you choose appropriate weights and understand how hard each exercise should feel.

With a clear weekly structure and planned progression, you can approach each session with purpose and track your development throughout the programme.

12 weeks. Two sessions per week. Your next phase of strength training.