Blocks: Gym for Cyclists

The assistant adapts these sessions to your event date, days and fitness — then drops the whole block on your calendar. One conversation, no blank calendar.

Heavy beats circuits

The gains come from 4-10RM loads on a few big lifts — half squat, single-leg press, hip flexion, calf — not from high-rep 'endurance' circuits. Trained riders got stronger without getting heavier.

Fast up, controlled down

Move the bar with maximal intent on the way up — heavy and explosive lifting both raise rate of force development. Stop 2-4 reps short of failure — a coaching rule; in trained rowers, sets taken to failure gained less.

A season, not a session

Changing the load across blocks built more maximal strength than repeating one workout (meta-analysis of 18 studies): foundation → 10RM → 8RM → 5RM → power. In season, one heavy session a week kept well-trained cyclists' strength gains through 13 weeks of racing.

Place it right

Full rests between sets (2-3+ min heavy). No heavy legs within ~24 h before key intervals. Same-day doubles: ride easy first or separate by 3-6 h. Gym lives on rest and easy-ride days.