Cyclo-Fit

CALIBRATION GUIDE

Complete these tests in Week 1 before committing to working loads

How to use this page: For each key loaded exercise, perform the test sets below. Find a weight you can lift with clean form for the stated reps, leaving roughly 2 reps in reserve. That is your Phase 1 starting load. Log it and build from it in the Build phase.

Key Loaded Exercises

Upper Body

Thursday

Exercise	Test	Target Feel
Dumbbell row Each arm	3 reps, moderate	Heavy but controlled. Could do 5, not 8.
Dumbbell floor press	5 reps, moderate	Rep 5 is genuine effort. Form holds.
Overhead press Seated dumbbell	5 reps, moderate	No lower back arch. Controlled descent.
Band pull-apart	15 reps	Fatigue at rep 12-13. Shoulders not shrugging.

Lower Body

Sunday

Exercise	Test	Target Feel
Kettlebell deadlift	5 reps, light-mod	Perfect hinge. Glutes fire at top. No rounding.
Goblet squat Kettlebell	8 reps, moderate	Chest up, depth comfortable. No knee cave.
Romanian deadlift Barbell	Bar only (17.5kg)	Groove the hinge. Add load only when form is clean.
Single-leg deadlift Bodyweight first	5 reps each side	Balance is the limiter. Correct at this stage.

Loading Principles - Both Phases

2 Reps in Reserve

Every set should finish with 2 reps still available. Failure means too heavy. 4+ easy means increase the load.

Form Before Load

Particularly on hip hinges. A rounded lower back under load is exactly the injury you are trying to prevent.

Progressive Overload

In the Build phase, add the smallest increment when you hit the top of the rep range cleanly for two sessions running.

Rest Periods

Phase 1: 60-90 seconds between sets. Build phase: 45-60 seconds. Shorter rest is part of the overload stimulus.

Session 1 (Mobility)

Bodyweight and bands only. No calibration needed. The measure is range of motion and control, not load.

Logging

Write weight and reps for every loaded set. You cannot progress without a record. A notes app is enough.

WEEKLY SCHEDULE

Built around Tuesday (2.5 hr) and Saturday (4 hr) rides

Typical Week

Mon

Rest

Tue

RideMob

Wed

Intervals

Indoor

Thu

Upper

Fri

Intervals

Indoor

Sat

Ride

4hr AM

Sun

Lower

Foundation - Weeks 1 to 4

Foundation. Pattern first, load second. Establish movement quality and baseline numbers before adding meaningful weight.

Build - Weeks 5 to 8

Progressive overload. Same framework, increased load and volume. Rest periods tighten, selected exercises advance in complexity.

THE SESSIONS

Select session and phase - then hit Start to enter guided mode

Phase:

Tuesday PM (post-ride)

MOBILITY & ACTIVATION

30 minBodyweight + bands

Targets the three cycling failure modes: stiff thoracic spine, locked hip flexors, and inhibited glutes. Done immediately post-ride while tissue is warm. Replaces post-ride stretching.

Same exercises both phases - progression is range of motion, not load

Exercise	Equipment	Sets / Reps
Thoracic Spine
0:10 Thoracic rotation Kneeling or seated, hands behind head	Bodyweight	2 x 10 each side
0:05 Cat-cow with thoracic extension On all fours, cycle between rounding and extending spine	Bodyweight	2 x 8 slow
Hip Flexors
0:15 90/90 hip stretch Seated, both legs at 90 degrees, hinge forward over front shin	Bodyweight	2 x 45 sec each side
0:08 Kneeling hip flexor with overhead reach One knee down, drive hip forward, same-side arm overhead	Bodyweight	2 x 40 sec each side
Glute Activation
0:10 Glute bridge with band Lying, band above knees, drive hips to ceiling	Band	3 x 12
0:12 Clamshell Side-lying, band above knees, rotate top knee up	Band	2 x 15 each side
Flow and Finish
0:05 World's greatest stretch Lunge, elbow to floor, rotate arm to ceiling	Bodyweight	2 x 5 each side
No video Child's pose to downward dog Flow slowly between the two positions	Bodyweight	2 x 6 transitions

Notes

This session does not change between phases. Progression is range of motion and reduced compensation - not load.
Done within 30 minutes of finishing a ride, the hip flexor work is significantly more effective than cold stretching.

Thursday

UPPER BODY & CORE

35 minDumbbells + bands

Loads the pulling and rotational patterns cycling never touches. Pull volume deliberately exceeds push at a 2:1 ratio. Trains the core to resist spinal load rather than flex under it.

Foundation - Weeks 1 to 4

Exercise	Equipment	Sets / Reps
Warm-Up
0:05 Band pull-apart Arms straight at chest height, pull band apart	Band	2 x 15
No video Arm circles and shoulder rolls Large slow circles forward and backward	Bodyweight	1 x 60 sec
Pull - Priority Movement
0:20 Single-arm dumbbell row One hand on bench, pull elbow to hip	Dumbbell	3 x 8 each arm
0:15 Band face pull Band at face height, pull to forehead with elbows high	Band	3 x 12
Push - Counterbalance
0:25 Dumbbell floor press Lying on floor, elbows at 45 degrees, press up	Dumbbells	3 x 10
0:20 Seated dumbbell overhead press Seated upright, press from shoulder height to lockout	Dumbbells	2 x 10
Core - Anti-Rotation
0:10 Dead bug On back, extend opposite arm and leg, lower back stays flat	Bodyweight	3 x 8 each side
No video Forearm plank Forearms on floor, body straight, squeeze glutes throughout	Bodyweight	3 x 30 sec

Exercise	Equipment	Sets / Reps
Warm-Up
0:05 Band pull-apart Heavier band or two bands, 3 sets	Band (heavier)	3 x 15
Pull - Increased Load
0:20 Single-arm dumbbell row Heavier, 4 sets, 45 sec rest between sets	Dumbbell (heavier)	4 x 6 each arm
0:15 Band face pull Heavier band tension, maintain form over load	Band (heavier)	3 x 15
0:10 Renegade row Plank on dumbbells, row one at a time, hips square	Dumbbells	3 x 6 each arm
Push - Progressed
0:25 Dumbbell floor press Heavier, same form	Dumbbells (heavier)	3 x 8
0:20 Standing dumbbell overhead press Standing now - adds core stability demand	Dumbbells	3 x 8
Core - Progressed
0:10 Dead bug with dumbbell Light dumbbell in extending arm	Light dumbbell	3 x 8 each side
No video Side plank Forearm on floor, body straight sideways, hips lifted	Bodyweight	3 x 35 sec each side

Notes

Pull volume exceeds push at roughly 2:1 throughout. This directly addresses cycling's anterior dominance.
Rest 60-90 seconds in Phase 1, 45-60 in Build. Shorter rest is part of the overload stimulus.

Sunday

LOWER BODY & POSTERIOR CHAIN

35 minKettlebells + barbell

Hip hinge, single-leg strength, and glute loading. Corrects the quad-dominant cycling pattern, removes compressive load from the lower back, and transfers directly to power on the bike.

Foundation - Weeks 1 to 4

Exercise	Equipment	Sets / Reps
Warm-Up
0:10 Glute bridge (bodyweight) Lying, drive hips to ceiling, squeeze glutes 2 seconds	Bodyweight	2 x 12
No video Standing hip circles Balance on one foot, draw large circles with raised knee	Bodyweight	1 x 10 each side
Hip Hinge - Priority Pattern
0:08 Kettlebell deadlift Hinge at hips, push floor away, glutes hard at top	Kettlebells	4 x 6
0:15 Romanian deadlift (barbell) Bar only (17.5kg), hinge back, bar close to legs	Barbell (17.5kg)	3 x 8
Single-Leg - Cycling Transfer
0:08 Reverse lunge Step back, front shin vertical, lower back knee to floor	Dumbbells	3 x 8 each leg
0:20 Single-leg deadlift (bodyweight) Balance on one leg, hinge forward, back leg rises	Bodyweight	2 x 6 each side
Squat Pattern
0:10 Goblet squat KB at chest, sit between knees, elbows push knees out	Kettlebell	3 x 10

Exercise	Equipment	Sets / Reps
Warm-Up
0:10 Banded glute bridge Band above knees, drive knees out as hips rise	Band	2 x 15
Hip Hinge - Loaded
0:08 Kettlebell deadlift (heavier) Near-maximum load, 4 sets, 45 sec rest	Kettlebells (heavier)	4 x 5
0:15 Romanian deadlift (barbell) Added load, small increments only	Barbell (added load)	4 x 6
0:20 Kettlebell swing Hip hinge under power, drive hips forward, bell to chest height	Kettlebell	3 x 12
Single-Leg - Loaded
0:08 Reverse lunge (heavier) Heavier dumbbells, same controlled tempo	Dumbbells (heavier)	3 x 8 each leg
0:12 Single-leg RDL with kettlebell KB in opposite hand, hinge, standing hip stays square	Kettlebell	3 x 6 each side
Squat Pattern - Progressed
0:10 Heavy goblet squat Heavier KB, 1-second pause at bottom each rep	Kettlebell (heavier)	4 x 8

Notes

The barbell RDL starts at bar only. Two consecutive clean sessions before adding any load.
The kettlebell swing in Build is the highest-transfer exercise for cycling power. It earns a permanent place beyond Week 8.
Single-leg work outranks bilateral squats for cycling transfer. Do not sacrifice it for heavier bilateral lifts.

Session Complete

Upper Body

Lower Body

Loading Principles - Both Phases

2 Reps in Reserve

Form Before Load

Progressive Overload

Rest Periods

Session 1 (Mobility)

Logging

Foundation - Weeks 1 to 4

Build - Weeks 5 to 8

MOBILITY & ACTIVATION

Notes

UPPER BODY & CORE

Notes

LOWER BODY & POSTERIOR CHAIN

Notes