Minimal Gear Cyclist 12 Week Strength Plan


Art OConnor

This 12 week home based program will get you ready for your best season ever. The only equipment need is a few dumbells or kettlebells. All the exercises are easy to learn and do safely. This is the same program my professional athletes started with. I am constantly refining this based on their and your feedback. There are not a bunch of weird exercises in this plan. It is very simple and that is by design. By doing the same movements over and over (like pedaling a bike) your body learns proper recruitment sequences, efficiency, and adaptations. My goal here is to make you strong, not entertain you. You will be in and out of the gym in under an hour. Unless you are a pro you are likely time crunched. Following a structured plan (here and on the bike) will allow you to make the most of your training time.

This program will make you stronger. You must continue to lift to keep those gains. The gains you make in these weeks will be lost much faster than you gained them. Strength is as much a skill as anything. Like all skills it must be practiced and maintained. I have an in season plan that will be done by the time you finish this if you would like to continue working with me.

The stronger you are the more durable you are. Strength training increases bone density. As a non weight bearing sport cyclists often develop brittle bones, especially women and older male athletes. A stronger athlete typically fares better in the event of a crash. Low back pain and over use injuries can often be prevented with a stronger more balanced body. Weakness is the enemy!
Strength Give You Options
A stronger athlete has a much bigger tool kit to use. WUKAR athletes regularly move between disciplines like 60 minutes cyclocross races to 110+ mile gravel races, and win. A structured strength plan will make you a very versatile athlete.
Programming 2 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
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, all through an app.
Dumbbells or Kettlebells
sample week banner image
Sample Week
Week 1 of 12-week program
Week 1 Day 1



3 x 10


WUKAR Goblet Squat

3 x 10


Lying Leg Raise On Bench

4 x 10


Strict Tactical Pull-Up

3 x 3


DB Renegade Row


WUKAR Shoulder Taps

3 x 12


WUKAR Wipers

3 x 12

Jump More Jack!


WUKAR Step Ups

3 x 6 @ 4


WUKAR Goblet Squat

3 x 10


Mountain Climber

3 x 10


Reverse Lunges

3 x 10


Side Plank

1 x 0:15



1 x 10


Plank Pull

1 x 10

coach-avatar Art OConnor

I have a degree in Exercise Physiology from the University of Utah, been a Division 1 track and field athlete, won 21 state cycling titles, competed in 2 world championships. I have applied that knowledge and experience to this program my athletes have won national titles at every level from NICA to professional national championships.

Say Goodbye To Weakness

I look forward to working with you and joining our community of strong cyclists around the world. See you on the inside!

Get Minimal Gear Cyclist 12 Week Strength Plan
The Proof
verified-athlete-avatar Keegan Swenson

National XC Champion

Verified Athlete

"Not only has WUKAR made me strong and faster on the race course but it had also made me a more durable athlete. Overuse injuries and lower back pain etc have basically all gone away since I’ve started training with Art."

verified-athlete-avatar Sterling James

2019 NICA Stae Champion, Utah

Verified Athlete

"Art is an extremely good coach and helped me understand the importance of proper lifting technique and explained how a strength and conditioning program would translate into power and endurance in the saddle. Within a few weeks I could see the difference in my power and strength."

Minimal Gear Cyclist 12 Week Strength Plan