Cycling: The Peloton Protocol

The Hard Way Fitness

Triathlon, Adventure Race , Endurance, Obstacle Course Racing, Strength & Conditioning

Coach

Stephen Mooney

Our Promise

Every programme we publish is tested under pressure by our coaches and clients before it’s released. Born out of real training, not theory. These are the sessions we do ourselves. No shortcuts, no gimmicks, no marketing, or rubbish to sell you. All we ask is your honesty of effort and a review if you complete the programme.

Who is this Programme for

The Peloton Protocol is a 12 week programme which has been designed for those cyclist who are seeking to build a stronger, more resilient body for the sport they love, while maintaining their cycling abilities. This programme is ideal for winter period training or off-season training, and includes cycling once per week as part of the programme.

About this Programme

The programme provides two days a week of dedicated strength training, which has been proven help combat many of the calcium deficiencies, bone weakness and strength issues cyclists can face. We also include a non0bike cardiovascular training day once a week rotating between long slow distance, continuous high intensity and interval training to boost V02, improve resilience and get you fitter than you've ever been.

The strength training aspect of the programme includes compound training as well as carefully selected supplementary training, all combined with the end goal of a stronger, more resilient cyclist. The programme also includes one of our famed challenge workouts each week, these are designed to push you out of your comfort zone, without red lining your engine, giving you the best benefits without the wear and tear on your body.

Exercise selection rotates week to week and throughout the plan without becoming cumbersome or daunting, the exercises all serve specific purposes and will make you stronger and more resilient.

What you Will Get Out of the Programme

At the end of the 12 weeks, you'll be stronger, more capable, and better able to marry the best aspects of strength training to cycling, ensuring you reduce your risk of issues on the bike, and overall making your a far more resilient rider.

$49

Get Cycling: The Peloton Protocol

Designed For Cyclists by Cyslists

This programme from end-to-end has been designed for cyclists and to help address some of the strength related issues we often see appear for cyclists over the course of a year. The programme is 12 weeks and can be repeated as needed as well as being both scalable and adaptable to your current training cycle.

No More Fear of the Bar

With this programme you'll learn that strength is never a weakness for cyclists. This isn't going to make you too big, it's not going to make you too bulky, it's going to make you less injury prone, improve your ability to endure whatever cycling throws at you, and reduce your risk of encountering some of the common calcium and bone issues that cyclists face.

Your Programme, Your Way

The Programme is designed with two full active recovery days, what this means is that you can shift days around to suit your lifestyle, we've structured the base plan in the way that generally suits our clients, however you can adapt it as required, meaning it works with you and not against you. Best of all the programme is not a one-and-done offering, being easily repeatable.

Results Focused Training

Cyclists love statistics and data, and TrainHeroic will give you plenty from your programme. Not only this, but you can review your performance against age group peers, and quickly contact us if you need to check anything. All plans are adjustable in terms of sets, reps, weights and rest periods. It's all done for you, you just have to buy it and start.

Your Next Race

Imagine this, you are preparing for your next big race, cycle or event and you've completed this programme, perhaps more than once, you know you are not only capable as a cyclist, but that you've given your body the best chance to endure, and dominate the event by completing our programme.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.

Equipment

Required

Indoor bike or trainer // Access to a gym with rowing machine // Access to a gym with strength training facilities

Sample Week

Week 1 of 12-week program

Sunday

Rest & Active Recovery Day

Walk

1 x 30:00

Monday

Rest & Active Recovery Day

Walk

1 x 30:00

Tuesday

Strength Day 1 Mod 1

Cardio

1 x 5:00

Stretch

1 x 5:00

Back Squat

5 x 5 @ 80 %

Bench Press

3 x 10 @ 70 %

Pull-Up

3 x MAX

Push-Up

3 x MAX

Barbell Bicep Curl

12, 10, MAX @ 44.09 kg

Ab Wheel

3 x 15

Wednesday

Strength Day 2 Mod 1

Cardio

1 x 5:00

Stretch

1 x 5:00

Bench Press

5 x 5 @ 80 %

Back Squat

3 x 10 @ 65 %

Dip

3 x 8

Chin-Up

3 x MAX

Hammer Curl

15, 15, MAX @ 22.05 kg

Hanging Leg Raise

3 x 12

Thursday

Long Slow Distance Run or Row

Stretch

1 x 10:00

Cardio

1 x 10000

Friday

5 x 55 Conditioner

Rowing

1 x 1000

Stretch

1 x 5:00

Front Squat

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Pull-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Push-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Power Clean

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Hanging Knee Raise

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Saturday

Cycle Long Run

Stretch

1 x 10:00

Road Cycling

Coach

More from The Hard Way Fitness

Stephen Mooney

Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset.

Do it the Hard Way

Every Hard Way programme is tested under pressure by our coaches and clients before it’s released. This one is no different. If you bring the commitment, it will deliver the results.

Get Cycling: The Peloton Protocol

FAQs

How many days a week is the programme?

5 days per week with two designated rest days.

Do I need to be good in the gym to use this programme?

There is a degree of experience required, having access to a gym is the best way to get results with this programme. All exercises can be regressed/progress as needed.

Can I still cycle during this programme?

Yes you can, we designate one day a week to cycling, indoor or outside. We recommend not exceeding 100km per week as a general rule, but this is dependent on your own experience and abilities.

How is the programming delivered?

Via the TrainHeroic app directly to your pocket. Simple, easy and effective. With lots of metrics too.

Is this programme suitable for women?

Yes, the programme is for men and women, the weights prescribed are based on your own capabilities and we use a percentage of your single or five rep maximum to help determine the weight you need to use.

What is the programme structure?

Two days of compound strength training, one day of either running or rowing, one challenge workout day (circuit or METCON) and one day of cycling. This runs for 12 weeks.

The Proof

Michael

Founder Surf'SUP School

Verified Athlete

"Hard Way Fitness is all about the 'Personal' aspect first and foremost making sure programmes fit and work with you, and training second, not to say the Training isn't also top class."

Louise

Legal Counsel

Verified Athlete

"Working with the Hard Way Fitness, we focused on using strength training to improve my running abilities, specifically for marathons. The programme and training gave are top class and I was able to improve my time and we worked on some weaker areas too so I felt more confident."

Eric

Founder, Velacor, Pilot

Verified Athlete

"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme thought me resilience and there was real accountability. It made showing up for training so much easier and effective."

Kasia

VP Global Bank

Verified Athlete

"With a demanding job and 3-kids, I needed a training solution that was both effective and realistic. Hard Way Fitness is exactly that. The workouts are thoughtfully structured, easy to follow, and push me just the right amount. Stephen’s approach made strength training accessible and sustainable."