Off-Season Cycling Plan: 4 Weeks to Strong & Fit

Think of the off-season as a significant part of your training period because this is when you should address muscle imbalances, improve strength and mobility, and even explore new cross-training opportunities that could enhance your cycling performance in unexpected ways, Todd Schumlick, C.S.C.S., UCI World Champions coach and owner of PerformX Training tells Bicycling.

To help you use this time wisely, two leading experts help you design the ultimate off-season cycling plan, including a sample four-week program. In the end, you’ll have a clear roadmap to emerge stronger and more resilient from the off-season and ready to take your cycling performance to the next level.

The Benefits of the Off-Season for Cyclists

While the off-season offers a break from the demands of a rigorous training and competition schedule, it doesn’t have to be a time to rest.

“The off-season provides an excellent opportunity to challenge the body and mind with new tasks,” Schumlick says. “This prevents cycling from becoming too repetitive—both physically and mentally—and helps address areas like muscle imbalances, posture, and alignment, which are critical for both performance and overall wellness.”

Menachem Brodie, C.S.C.S., USA Cycling coach, founder of Human Vortex Training, tells Bicycling that cyclists should emphasize the off-season’s role in laying a stronger foundation for actual cycling season. “It’s a phase to rebuild your base and address weaknesses, whether it’s strength, mobility, or technical skills,” Brodie says.

Brodie also underscores the importance of mental recovery: “After a season of structured training and competition, stepping back allows you to reconnect with your love for the sport,” he says.

According to the experts, the full list of benefits of an off-season includes:

Prevent physical burnout: Step back from the repetitive strain of cycling and let your body recover from season-long wear and tear.
Address muscle imbalances: Focus on strengthening underused muscles, improving posture, and correcting alignment issues caused by long hours in the saddle.
Enhance strength and mobility: Build a stronger, more resilient body through targeted strength training and mobility work, reducing injury risk and improving cycling efficiency.
Rejuvenate mentally: Take a break from rigid training schedules to refresh your mindset, reignite your motivation, and rediscover your passion for the sport.
Improve overall fitness: Incorporate cross-training and varied exercises that enhance full-body strength, balance, and endurance.
Lay a stronger foundation: Use this time to sharpen core skills and build the cardiovascular and muscular endurance needed for the upcoming season.

By capitalizing on these benefits, cyclists can return to their bikes stronger, refreshed, and ready to tackle new challenges.

Key Areas to Focus on During the Off-Season

→Strength Development

“Strength training is the cornerstone of an effective off-season plan. Because cycling is a repetitive and one-dimensional activity primarily using the legs, this is the time to do strength work that helps correct imbalances, improve posture, and boost power output on the bike,” says Schumlick.

To do this, focus on compound movements such as squats, deadlifts, and lunges, which target major muscle groups, especially the posterior chain, which is vital for pedaling power. “Plyometric exercises such as box jumps and medicine ball slams are also great for developing explosive power,” adds Brodie.

Then, to gain balanced strength, include upper body and core exercises such as push-ups, pull-ups, and planks. “Cycling doesn’t challenge the upper body much, so it’s important to train these areas for overall strength and injury prevention,” Schumlick advises.

→Mobility Development

Cyclists often overlook mobility, but it’s critical for efficient movement and injury prevention. “Mobility isn’t just about flexibility; it’s about control through a full range of motion,” explains Brodie.

Dynamic stretches, yoga, or targeted mobility drills can improve joint stability and muscle activation. Hip openers and thoracic spine rotations are particularly beneficial for cyclists who spend hours in a forward-flexed position.

“Start with a mobility assessment to identify tight or restricted areas,” suggests Schumlick. “This helps you create a personalized plan that addresses your specific needs.”

Here are simple self-assessments to pinpoint mobility limitations:

1. Overhead Squat Test

Stand with feet shoulder-width apart and arms extended overhead. Perform a slow squat while keeping heels down and arms up.

What to look for: Do your arms drop forward as your back rounds or do your heels lift? These may indicate tight shoulders, hips, or ankles. If your knees cave in, you may also need to work on glute strength.

2. Quadruped T-Spine Rotation

Start on all fours with hands under shoulders and knees under hips. Place one hand behind head, rotate elbow toward the ceiling, aiming for a T-like position of the arms. Then rotate back down.

What to look for: Limited rotation or asymmetry between sides may indicate restricted thoracic spine mobility.

3. Wall Angel Test

Stand with back flat against a wall and feet a few inches away. Raise arms to form a “W” shape, then move them overhead into a “Y.” Repeat, keeping arms as close to wall as possible, without arching back.

What to look for: If your arms can’t stay in contact with the wall, it could signal tightness in the shoulders or upper back.

→Cardiovascular Maintenance and Development

Endurance riding remains a priority during the off-season, but the focus shifts to lower intensity and longer durations. “Base training helps improve aerobic capacity, essential for sustained performance,” says Brodie.

To mix things up, Schumlick recommends incorporating cross-training activities like rowing, hiking, swimming, or strength-based circuit training. “These activities work different muscle groups and metabolic pathways, preventing overuse injuries and monotony,” he explains.

Cross-training isn’t just about fitness; it’s essential for overall athleticism and injury prevention. “Most cyclists are highly specialized, but this can make them ‘one-dimensional,’” says Schumlick. “Training off the bike builds resilience against crashes and overuse injuries, which applies to all disciplines.”

For a low-impact option, Schumlick highlights rowing as a fantastic alternative to traditional indoor cycling. “It challenges your body in new ways and complements your cycling fitness,” he adds.

While you likely ride indoors at least part of the time, Schumlick advises against over-relying on stationary bikes. “Consider replacing one indoor cycling session per week with a rowing workout to challenge your body differently,” he suggests.

Schumlick also encourages outdoor riding whenever possible. “Cold-weather rides build mental toughness and aerobic capacity. Just ensure you’re properly dressed and ride at a steady pace,” he advises. Plus, you’ll gain plenty of benefits riding in cold weather.

Your Sample 4-Week Off-Season Cycling Plan

This four-week plan, designed by Brodie, incorporates strength training and cycling, gradually increasing intensity and complexity to keep your body adapting.

Key Training Metrics: Heart Rate, Power, and Cadence

Work within specific heart rate (HR) and power zones during your rides to optimize endurance and recovery, while also refining your cadence for smoother, more efficient pedaling.

Cadence Guidelines

General range: Aim for a cadence that feels comfortable and sustainable for you as a rider. Most cyclists fall into one of two categories:

“Grinders”—comfortable at a lower cadence, around 75-80 rpm.
“Spinners”—prefer a higher cadence, typically 90-100 rpm.

Skill development: Build the ability to pedal comfortably across a range:

Lower cadences: 60-75 rpm for conditions like muddy sections or long, steady climbs.
Higher cadences: 105-115 rpm for generating more power efficiently on uphill or fast sections.

Ride variability: Adjust your cadence as terrain and conditions dictate. Spend most of your ride within your natural range, but tap into lower or higher cadences when necessary. For example:

On long climbs, maintain power while pedaling at a lower cadence.
On fast descents or sprints, use a higher cadence to produce more power efficiently.

Over time, with cadence drills and consistent practice, many riders find they naturally gravitate toward slightly higher cadences, enhancing efficiency and comfort.

Get to Know Your Training Zones

Zone 1 (Recovery/Very Light):

HR: 50-60% of max HR
Power: 50-55% of functional threshold power (FTP)

Use this zone for recovery rides, light cross-training like yoga or hiking, and active recovery between harder efforts.

Zone 2 (Endurance):

HR: 60-70% of max HR
Power: 56-75% of FTP

Focus on building aerobic capacity and endurance during steady-state cardio sessions and longer rides. Effort should feel sustainable for extended periods.

Zone 3 (Tempo):

HR: 70-80% of max HR
Power: 76-90% of FTP

Ideal for moderate-intensity intervals or tempo efforts, where you’re pushing your endurance but can still maintain steady breathing.

Zone 4 (Lactate Threshold):

HR: 80-90% of max HR
Power: 91-105% of FTP

Designed for high-intensity efforts that increase your lactate threshold and overall performance. This is a “comfortably hard” effort.

Zone 5 (VO2 Max):

HR: 90-100% of max HR
Power: 106-120% of FTP

Short bursts of maximal effort during intense intervals to improve speed, power, and anaerobic capacity. Effort feels very hard but is short in duration.

WEEK 1

Monday: Strength Training

Duration: 45-60 min
Focus: Movement-oriented—learn the movements with technique and dynamic flexibility as a priority.
RPE: 5-6
Workout notes: Keep intensity low but volume high. Suggested reps/sets: 2-3 sets of 10-12 reps per exercise.

Tuesday: Ride

Duration: 60-75 min
Focus: Cadence work
Zone: Zone 2
Workout Notes: Focus on smooth pedaling and body positioning. Incorporate drills like fast pedaling (e.g., 2 sets of 3 x 1 min fast pedaling with 2 min easy between efforts; 8 min endurance riding between sets). Aim to keep your upper body relaxed and avoid bouncing in the saddle.

Wednesday: Strength Training

Duration: 60-70 min
Focus: Loading day
RPE: 6-7
Workout Notes: Build strength while maintaining good technique. Suggested reps/sets: 2 sets of 8-10 reps per exercise, moderate to heavy weights.

Thursday: Ride

Duration: 65-80 min
Focus: Cadence work
Zone: Zone 2-3
Workout Notes: Continue working on smooth pedaling and maintaining proper body positioning. Add drills like 2 sets of 5 x 10 seconds, driving hard down into the pedals (1 min easy between efforts), starting at 80-85 rpm. Focus on keeping your upper body stable.

Friday: Rest Day

Saturday: Strength Training

Duration: 60-70 min
Focus: Loading day
RPE: 5
Workout Notes: Work on improving technique for both weak and strong areas. Suggested reps/sets: 2-3 sets of 8-10 repetitions at a lighter load than Wednesday. Rest 3 minutes between sets.

Sunday: Ride

Duration: 80-90 min
Focus: Strictly endurance
Zone: Zone 2
Workout Notes: Maintain a steady, sustainable pace throughout the ride.

WEEK 2

Monday: Strength Training

Duration: 45-60 min
Focus: Movement-oriented
RPE: 5-6
Workout Notes: Focus on technique and mobility with low-intensity, high-volume work. Suggested reps/sets: 2-3 sets of 10-12 reps per exercise.

Tuesday: Ride

Duration: 60-75 min
Focus: Cadence work
Zone: Zone 2-3
Workout Notes: Focus on holding strong body position during cadence work and improving pedal stroke efficiency. Use drills like fast pedaling (e.g., 2 sets of 3 x 1 min fast pedaling with 2 min easy between efforts; 7 min easy between sets).

Wednesday: Strength Training

Duration: 60-70 min
Focus: Loading day
RPE: 7
Workout Notes: Increase to 3 sets of 10 repetitions with the same weight as Wednesday in week 1. Focus on maintaining good movement quality.

Thursday: Ride

Duration: 65-75 min
Focus: Cadence work
Zone: Zone 2-3
Workout Notes: Work on smoother cadences and maintaining proper body position. Use drills like 2 sets of 5 x 10 seconds stomping with 1 min easy between efforts. Focus on keeping the upper body solid and generating consistent power.

Friday: Rest Day

Saturday: Strength Training

Duration: 60-70 min
Focus: Loading day
RPE: 7-8
Workout Notes: Increase intensity by reducing rest between sets to 2 minutes instead of 3. Suggested reps/sets: 3 sets of 8-10 repetitions.

Sunday: Ride

Duration: 1-1.5 hours
Focus: Strictly endurance
Zone: Zone 2
Workout Notes: Focus on cadence to smooth out power despite varied terrain.

WEEK 3

Monday: Strength Training

Duration: 45-60 min
Focus: Movement-oriented
RPE: 6
Workout Notes: Slightly increase training load while maintaining high movement quality. Suggested reps/sets: 2-3 sets of 12-14 reps per exercise.

Tuesday: Ride

Duration: 60-75 min
Focus: Cadence work
Zone: Zone 2-3
Workout Notes: Focus on improving body position and smoother pedaling. Use drills like fast pedaling (e.g., 3 sets of 3 x 1 min fast pedaling with 2 min easy between efforts; 6 minutes of easy riding between sets).

Wednesday: Strength Training

Duration: 60-70 min
Focus: Loading day
RPE: 7
Workout Notes: Slightly increase the load compared to week 2. Suggested reps/sets: 3 sets of 10-12 repetitions.

Thursday: Ride

Duration: 65-75 min
Focus: Cadence work
Zone: Zone 2-3
Workout Notes: Increase stomping drills to 2 sets of 8 x 10 seconds stomping with 1 min recovery between efforts. Ride easy for 10-15 minutes between sets.

Friday: Rest Day

Saturday: Strength Training

Duration: 60-70 min
Focus: Loading day
RPE: 7-8
Workout Notes: Build strength by increasing intensity, reducing rest to 90 seconds, and using the same weights as Wednesday. Suggested reps/sets: 3 sets of 8-10 repetitions.

Sunday: Ride

Duration: 1.5-1.75 hours
Focus: Strictly endurance
Zone: Zone 2
Workout Notes: Focus on cadence and using smooth pedal strokes to maintain power over varied terrain.

WEEK 4 (Deload Week)

Monday: Strength Training

Duration: 30-45 min
Focus: Movement-oriented
RPE: 5
Workout Notes: Reduce volume by 30 percent (e.g., 2 sets of 10 repetitions). Focus on recovery and technique.

Tuesday: Ride

Duration: 60 min
Focus: Cadence work
Zone: Zone 2
Workout Notes: Smooth pedaling and recovery. Include drills like 2 sets of 2 x 2 min fast pedaling with 3 min recovery and 10 min endurance riding between sets.

Wednesday: Strength Training

Duration: 60 min
Focus: Deload
RPE: 7
Workout Notes: Reduce volume by 30 to 35 percent. Suggested reps/sets: 2 sets of 10 reps per exercise.

Thursday: Ride

Duration: 60 min
Focus: Easy ride
Zone: Zone 2
Workout Notes: Include 2-3 seated sprints of 10 seconds. Ride easy for 10-15 minutes between sprints.

Friday: Rest Day

Saturday: Strength Training

Duration: 60-70 min
Focus: Deload
RPE: 5
Workout Notes: Use lighter weights. Suggested reps/sets: 2 sets of 15 repetitions.

Sunday: Ride

Duration: 1.5-2 hours
Focus: Group ride
Zone: Zone 2-3
Workout Notes: Keep 85 percent of the ride at endurance pace with short tempo efforts and lactate threshold work.

Steps to Progress Your Off-Season Plan

1. Build a Strong Foundation

Start with lower-intensity rides, focusing on endurance and maintaining aerobic fitness. Complement this with strength and mobility exercises to address weaknesses and prepare your body for more demanding efforts later.

“You can’t just train hard all the time,” says Schumlick. “The body needs ebbs and flows to adapt and improve. Progression isn’t about constant intensity but about gradually layering new challenges.”

2. Introduce Progressive Overload

Gradually increase the duration or resistance of your workouts as you build fitness. This might mean increasing the weight you lift in strength sessions, extending your rides incrementally, or increasing the intensity of specific drills or intervals.

Schumlick emphasizes listening to your body and monitoring indicators like resting heart rate, sleep quality, and appetite to ensure you’re adapting well. “These signals provide insights into whether you’re pushing too hard or need to step it up,” he explains.

3. Cycle Through Training Blocks

Progress through three- to four-week training blocks, alternating between phases of higher intensity and recovery. Brodie suggests increasing ride duration by 10 percent in the first block and gradually incorporating moderate- and higher-intensity intervals in subsequent blocks. Each block builds on the last, preparing you for more sport-specific pre-season or in-season training.

Block 1: Focus on longer endurance rides with steady-state efforts.
Block 2: Introduce moderate-intensity intervals to build strength and stamina.
Block 3: Shift to shorter, high-intensity sessions designed to sharpen performance.

4. Monitor Recovery and Adaptation

A successful progression plan includes consistent monitoring of your body’s response to training. Use tools like heart rate variability (HRV), sleep patterns, and energy levels to gauge recovery and guide adjustments.

As Schumlick says, by tracking these indicators, you can identify when it’s time to push harder or when to pull back for better recovery. This balance ensures long-term improvements and reduces the risk of injury or burnout.

Common Off-Season Mistakes to Avoid

While the off-season is an essential time for recovery and growth, it’s also easy to fall into habits derailing progress. Avoiding these pitfalls ensures you make the most of this critical phase and return to cycling stronger and more prepared.

1. Skipping Strength and Mobility Work

“Too many cyclists focus solely on riding, even during the off-season,” says Schumlick. “Strength and mobility work are non-negotiable for long-term performance and injury prevention.”

2. Overtraining

“It’s tempting to push hard all the time, but the off-season is about building, not breaking,” warns Brodie.

3. Neglecting Recovery

Recovery is just as important as training. “Sleep, nutrition, and active recovery practices like foam rolling or yoga should be staples of your off-season plan,” says Schumlick.

Jarrod Nobbe

Jarrod Nobbe is a USAW national coach for the Athletic Lab Weightlifting Club and sports performance coach at Athletic Lab. He holds a BS in Exercise Science and an MA in Sports Performance from Ball State University. Jarrod holds the following certifications: NSCA CSCS, USAW National Coach, EXOS XPS, NSPA CSNC & CWPC, USATFCCCA, Athletic Lab Coaching Academy CHPC L3. When he's not in the gym or at his desk creating content, Jarrod can be found shredding the dirt on the nearest mountain bike trail in preparation for his next enduro race.