Cycling is an excellent activity to improve your cardiovascular endurance. With this cycling training program allow 48-72 hours between strength training sessions. You will start to see improvements in your fitness level around 4-6 weeks. After that you can add additional sets and exercises to your routine.

Warm-Up

5-10 minute warm-up just enough to lossen up and get the blood pumping.

Perform Strength Training Routine

Cool down with 10 minutes of stretching

 

Legs

Perform one set of each exercise

	Exercise	Reps	Weight
	Leg Extension	8-12
	Leg Curl	8-12

 

Chest

Perform one set of each exercise

	Exercise	Reps	Weight
	Chest Press	8-12

 

Back

Perform one set of each exercise

	Exercise	Reps	Weight
	Seated Row	8-12

 

Shoulders

Perform one set of each exercise

	Exercise	Reps	Weight
	Shoulder Press	8-12

 

Arms

Perform one set of each exercise

	Exercise	Reps	Weight
	Bicep Curl with Bar	8-12
	Tricep Kickback	8-12

 

Abdominal

Perform one set of each exercise

	Exercise	Reps	Weight
	Abdominal Crunch	8-12