Strength · All levels

Strength Block (home) training plan

Twelve weeks of strength work for the pedals, without a gym membership

For riders training at home, run after your transition phase and before base.

Length: 12 wk
Load: 5.6 hrs/wk
Level: All levels
Discipline: Strength
Price: $59 one-time

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The plan lands on your calendar, from any start date
Every workout syncs to Zwift, Garmin or Wahoo

What you get

By the end of 12 weeks

Progressive strength work you can do at home, structured week by week
Force development sessions that carry over to the bike
Leg speed work, so strength does not cost you cadence
A stronger, more stable core and hips — and better force delivery to the pedals

The same twelve-week strength block as P.1, rebuilt for riders who are not going to join a gym — and are not going to pretend otherwise in January.

When to run this plan

This block belongs after your transition phase and before your base phase. It prepares you for the base training that follows; running it alongside a heavy aerobic build serves neither.

Pair it with a base plan afterwards: Z.B.1 if your winter is in Zwift, or SS.B.1 if you would rather ride anywhere.

Home or gym?

If you have gym access and can load a barbell heavily, P.1 is the stronger plan — there is no substitute for heavy loaded work. P.2 exists because a plan you will actually complete at home beats a gym plan you abandon in week three.

Around 5.6 hours a week across seven sessions.

What the twelve weeks cover

Progressive strength: done at home, building week over week.
Force development: turning strength into the specific force you apply through a pedal stroke.
Leg speed: so the strength you add does not come at the cost of cadence.
Core and hip stability: better force delivery to the pedals.

Training guides

New training guides, as they go up

Shayne writes about how training actually works — thresholds, intervals, fuelling, strength. Get each new guide when it is published.

Who wrote this plan

Shayne Gaffney

If you have ridden a structured workout in Zwift, there is a good chance Shayne wrote it. He authored around 85% of Zwift's workout library, along with the "Build Me Up", "Pebble Pounder", "Zwift Racing" and "201: Your First 5K" plans — and he wrote every session in this one.

USA Cycling Level 1 · Precision Nutrition L1 · Published in Bicycling, Triathlete, TrainingPeaks and Zwift Insider

More about Shayne

Results

What riders say about the programming

I came to Shayne and GCC with lots of enthusiasm and willingness to work, but without knowing how to take my riding to the next level. I also had a bucket list goal: California's "Death Ride"… Several (hard!) months later, I crushed the Death Ride and went on to several other challenging rides later in the season. After that, I even took up racing, something I'd never thought I'd do, and had a blast competing in our local cyclocross series.
Paul D.Death Ride · Coached athlete
The A group, the fast ones on the Saturday ride. A sub 5 hour century. These were my goals and they had eluded me for years because, I now see, I didn't really have a plan for achieving them… I achieved my original goals, grew to set new ones and achieved those as well. There is only one way to say this and that is that 2015 was the most fun I've ever had on a bike.
Dan S.Sub-5 hour century · Coached athlete · 2015

Read all reviews

The thinking behind this plan

Blood flow restriction training for endurance gainsWhat occlusion training does to a working muscle, what the endurance research shows, and why it interests the time-crunched athlete in particular.
Inter-set stretching: gaming hypertrophyLoaded stretching between sets, the signalling pathways behind it, and the trade-off it forces between acute performance and long-term muscle growth.
Strength training programming for endurance athletesHow to periodise gym work around a cycling season — when to lift heavy, when to back off, and how strength turns into force on the pedals.

FAQ

Questions about this plan

Is this plan the right level for me?

It is written for riders training at home, run after your transition phase and before base. If you are between two plans, the plan finder will place you in under a minute — or email us your goal and weekly hours before you buy and we will point you at the right one.

Do I need a power meter for this plan?

A power meter makes the targets precise, but it is not required. Every session carries a perceived-effort target alongside the power target.

Does it sync with Zwift, Garmin and Wahoo?

Yes. Every workout is a structured file. Connect TrainingPeaks to Zwift and the day's session appears in your workout list; connect Garmin or Wahoo and it pushes to your head unit.

Do I need TrainingPeaks Premium?

No. A free TrainingPeaks account is enough to buy this plan and follow every workout. Premium adds deeper analysis but nothing this plan depends on.

What if I miss a session or a week?

Shift the remaining plan forward on your TrainingPeaks calendar and carry on. The plan is built in blocks, so a missed session will not break the progression.

Is this coaching?

No. This is a self-guided plan: you get the full structure and every workout, but no ongoing coaching relationship. That is what keeps it a one-time price instead of a monthly retainer.

What if the plan turns out to be wrong for me?

Plans are covered by the TrainingPeaks refund policy. With the author's approval, a plan can be exchanged for another of equal value from the same author. Refund requests must be made in writing to TrainingPeaks within 24 hours of purchase with a detailed explanation, and are assessed case by case. If you are unsure this plan fits, get in touch before you buy and we will point you at the right one.

Not the right fit?