Asphodel | Strong, Fast, & Fit AF

Cycling, Triathlon
Coach
Cris O'Brien

Minimal Equipment, strength training for cycling.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 6-week program
Sunday
Adaptation

A1

Inchworm

3 x 5

A2

Scorpion

3 x 10

A3

Kneeling Hip Flexor Stretch

3 x 0:30

B1

Reverse Lunge (aka Step-Back Lunge)

3 x 20

B2

Dead Bug

3 x 20

B3

Cossack Squat

3 x 20

B4

Russian Twist

3 x 20

B5

Air Squat

3 x 20

C

Inverted Row (Horizontal Row)

3 x 10

Tuesday
Adaptation

A1

Cat and Cow Stretch

3 x 10

A2

High Knees With Forward Travel

3 x 20

A3

Pigeon Stretch

3 x 0:30

B1

Deadlift Using Bands (No Bar)

3 x 10

B2

Hi to Low Marching Plank

3 x 12

B3

Foam Roll Assisted Cyclist Squat

3 x 10

B4

Glute Bridge Hold

3 x 0:45

B5

Burpee

3 x 10

C

Push-up

3 x 10

Thursday
Adaptation

A1

Air Squat

3 x 5

A2

Fire Hydrant

3 x 20

A3

Hamstring Rope Stretch

3 x 0:30

B1

Wall Sit

3 x 0:30

B2

Split Squat (Bodyweight or Loaded)

3 x 8

B3

Jump Squat

3 x 16

C

Bench Dip

3 x 10

D

Single Leg V-ups

3 x 16

Minimal Equipment, strength training for Cycling.