ATHLETIC / 2 DAYS PER WEEK / ABOUT 40 MINUTES
30+ · Runner & cyclist strength support
Two concise strength sessions that complement your mileage or riding.
Progressive strength can support useful performance qualities in endurance athletes. The gym dose is deliberately moderate so it fits key runs and rides; it does not prescribe a race plan.
Your weekly sessions
SESSION 1 / Single-leg and posterior-chain capacity
Strength A
Single-leg and posterior-chain capacity
- Supported split squat — 2 × 6–8/side · 2 min rest
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Dumbbell Romanian deadlift — 2 × 6–8 · 2 min rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Single-leg calf raise — 2 × 10–15/side · 90–120 sec rest
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
- Side plank — 2 × 25 sec/side · 60 sec rest
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
SESSION 2 / Whole-body support
Strength B
Whole-body support
- Goblet squat — 2 × 6–10 · 2 min rest
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Hip thrust — 2 × 8–12 · 90–120 sec rest
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Chest-supported row — 2 × 8–12 · 90–120 sec rest
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Suitcase carry — 2 × 30 sec/side · 60–90 sec rest
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
How to progress
Weeks 1–2: learn the setups with 2 sets per lift. Weeks 3–5: use the listed dose and build repetitions while keeping 1–3 in reserve. Weeks 6–8: when every set reaches the top of its range at the same effort, add the smallest practical load and return to the lower end. Reduce sets for a week if performance repeatedly declines.
Adjust the plan to your starting point
Age labels describe the intended audience, not a restriction. Choose loads from current skill and capacity. Start with the lower dose and keep 1–3 controlled repetitions in reserve.
Recovery and weekly placement
Place strength away from a key long run or hard ride where possible. If performed on the same day, separate sessions by several hours and prioritise the most important sport session. Reduce lifting sets during peak race weeks; fatigue response is individual.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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