Force Builder · Weights

Heavy lower-body strength plus trunk stiffness to support cycling economy and sprint power.

Duration29:13

Exercises4

ModeWeights

PhaseBuild

Time29:13

Exercises4

ModeWeights

Exercises

4 exercises

Back squat4 × 4 repsboth

Heavy. Tempo: Controlled down / fast up.

Brace before you descendDrive through the whole footStand tall without overextending

Bulgarian split squat3 × 5 repsper-side

Moderately heavy. Tempo: 2 down / fast up.

Stay stacked over the front hipOwn the bottom positionPush the floor away

Standing hip flexion drive3 × 6 repsper-side

Moderate resistance with crisp speed. Tempo: Fast drive / slow return.

Stand tall on the support legDrive the knee without twistingLower under control

Front plank2 × 30 secboth

Keep the hold crisp, not shaky.

Ribs downPush the floor awayGlutes lightly on

Heavy bilateral and unilateral lifting with enough rest to keep force quality high.

Keep 1-2 reps in reserve on the big lifts.

If a key bike workout suffers, remove the final accessory set before reducing the main lifts.