Force Builder · Weights

Strength

29m 13s

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

Duration

29m 13s

Blocks

Mode

With weights

Strength session breakdown

Primary mode, exercises, and coaching cues.

Mode

With weights

Phase

build

Exercises

Back squat

4 x 4 reps

both

Heavy. Tempo: Controlled down / fast up.

Brace before you descendDrive through the whole footStand tall without overextending

Bulgarian split squat

3 x 5 reps

per-side

Moderately heavy. Tempo: 2 down / fast up.

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

Standing hip flexion drive

3 x 6 reps

per-side

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

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

Front plank

2 x 30 sec

both

Keep the hold crisp, not shaky.

Ribs downPush the floor awayGlutes lightly on

Training purpose

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.

Useful when you want sessions that match tags such as strength, cycling-support, weights, force.

Session summary

Ratings, tags, and related sessions.

Phasebuild