Fast Fit Strong

Cycling, Multi-sport, Triathlon
Scott Pearson

Many cyclists struggle to maintain performance and avoid burnout in the later stages of the season where fatigue can become a significant obstacle.

As a result, you can find yourself struggling to maintain your gains and unable to perform at your best when it matters most.

This training plan solves this problem by providing you with a structured training program expertly crafted for this time of the season. By breaking the 18-week phase into three six-week blocks, I provide a framework that you can use to limit fatigue and perform at your best when it really matters.

By following my guidelines, you'll be able to maintain strength & power without feeling sore or tired, giving you what you need to excel on race day and achieve your goals.

  • On-bike sessions per week: None. This is an off-bike only program.
  • Off-bike sessions per week: 2-3 mainly including strength maintenance and mobility work, but there are also recovery & regeneration sessions throughout the phase.
  • Typical time of year: Late In-Season. I recommend starting this mid-season.
  • Level of rider: Any.
  • Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.
Peak performance for key events
Maximise your performance on the day of your events, this prewritten plan provides you with the structure needed to perform your best in key events.
Prioritise riding, but maintain strength
The In-Season Peaking - Lite plan prioritises riding time, but also provides maintenance gym work at the right times. By sticking to my programming, you can maintain your strength without risking fatigue or injury.
Avoiding detraining
Despite the time of year, strength training should be used to avoid losing the hard work and progress you've already made. This plan shows you how to maintain your strength and reduce the risk of detraining.
Access to me - Olympic level coach
I'll use my years of experience to give you the best advice. Use TH chat to send videos and I'll form-check your technique.
Programming 4 days per week
2-4 strength sessions, blended with mobility, recovery training and regeneration are combined together.
Exercise Video Guidance
My instructional videos of every exercise make execution safe & easy.
Expert help & advice
With nearly 2 decades in professional sport I've been there and got the t-shirt. Now I'm here to help you!
Delivered through TrainHeroic
Get the best out of training with long-term, consistent improvements by tracking your progress in the best training app around.
Bar & Discs // Bench // Bands
Dumbbells // Cable Machine // Cross-Training Equipment (any)
sample week banner image
Sample Week
Week 1 of 18-week program

Massage Therapy


👉 OPTION 1 - Professional Therapist. If possible, use a professional therapist to give you a full-body relaxing massage. 👉 OPTION 2 - Self Massage. Give yourself a gentle massage using a foam roller, massage stick, massage ball, etc.

Water Immersion


👉 OPTION 1 - Pool ◼️ 5-mins floating (as deep as possible) ◼️ 5-mins choice swimming (low to moderate intensity) Repeat x 2 👉 OPTION 2 - Home bath ◼️ 20-mins immersion in warm water (as deep as possible)

Contrast Bathing


👉 Alternate between 2-3-mins hot and 1-min cold for 2-4 repeats. 👉 The larger the temperature difference, the better. 👉 Whole-body immersion.

Controlled Meditation


👉 Many methods but the easiest way is to use a guided meditation app such as: ◼️ Calm ◼️ Headspace

🟢 HPRT #2.4



🧘‍♂️ [RAMP] Mobility Warm-Up #07

👉 Book Opener x 8-10 per side 👉 Single-Leg Calf/Ankle Rock x 15-20 per side 👉 World's Greatest Stretch x 5 per side 👉 Couch Mobilisation x 60 seconds per side



💪 McGill Big 3

👉 McGill Big 3 ◼️ 4x McGill Twisted Curl-Up with 10s pause ◼️ 30s x Side-Plank ➡️ Windmill for middle 10s ◼️ 6x Bird-Dog with 3s pause ➡️ Bring knee and elbow together each rep Repeat x 3 circuits



💪 Hip Circuit #02

👉 Hip & Glute circuit: ➡️ Complete this barefoot, if possible ➡️ Fight to keep your balance ◼️ 4x Kneeling Hip Sequence (es) ◼️ 8x Side-Plank Clam from bench (es) Repeat x 3 circuits



💪 High-Threshold Stimulation #01

👉 Complete the following circuit: ◼️ 3 x Split-Jump (es) ◼️ 3x Press-Up Jump ➡️ Concentric only ◼️ 15m x Farmer's Walk ➡️ Only take small steps to avoid wiggling your hips 👉 Repeat x 3 sets



👉 10-min x Recovery Zone Intervals ➡️ Use any cardio equipment, such as bike/row/treadmill. ➡️ Drive HR to top of the blue zone in 15s 👉 Rest 45s


🧘‍♂️ Warm-Up - 30:10 x 2


👉 Complete the following exercises x 2 rounds - work for 30 seconds with 10 seconds rest between each. ◼️ Bilateral Shoulder Flexion Stretch ◼️ 90/90 Switch ◼️ Kang Squat

🧘‍♂️ Primary Circuit - 40:10 x 3


👉 Complete the following exercises x 3 rounds - work for 40 seconds with 10 seconds rest between each. ◼️ Tall-Kneeling Spinal Wave ◼️ Half-Kneeling Windmill ◼️ Beast into Spiderman Twist

🧘‍♂️ Secondary Circuit - 45:15 x 2


👉 Complete the following exercises x 2 rounds - work for 45 seconds with 15 seconds rest between each. ◼️ Hindu Press-Up ◼️ Inchworm ◼️ Lateral to Crossover Squat - swap sides on the 2nd round

🧘‍♂️ Finisher - 60:30 x 2


👉 Complete the following exercises x 2 rounds - work for 60 seconds with 30 seconds rest between each. ◼️ Reverse Lunge into Sumo Squat

🧘‍♂️ Cool-Down - 30:10 x 1


👉 Complete the following exercises x 1 round - work for 30 seconds with 10 seconds rest between each. ◼️ Child's Pose + Shoulder Rotation ◼️ Bretzel Stretch (either work both sides for an extra 30 seconds or split the time in half) ◼️ Couch Mobilisation (either work both sides for an extra 30 seconds or split the time in half)

coach-avatar Scott Pearson

Scott has worked in pro sport since 2003 and is known for his work with British Cycling, coaching Olympians and Paralympians in preparation for the 2016 games in Rio. While working full-time, Scott also commits himself to his professional development, having completed a Masters degree in Strength & Conditioning and becoming a certified strength and conditioning specialist by the UKSCA.

Be the rider you want to be

Proper off-bike training is the key to becoming robust, efficient and powerful in the saddle. I look forward to working with you and having us join our community of strong cyclists all over the world. See you on the inside! 🚴💨

Get Peak
What is the Peak program?
The primary focus is to maximise your performance during the competitive or in-season phase, which is when your major races or events are held. It also includes maintenance gym work to avoid detraining and ensure you maintain your progress throughout the year.
Who is the Peak program designed for?
The program is designed for cyclists who are already in good physical condition and are looking to maximise your performance during the competitive or in-season phase. It is not recommended for novice cyclists or those who have not completed a base training phase.
How long is the Peak program?
The Peak program is 18 weeks long, broken down into three six-week blocks. It is designed to keep you fresh during the later parts of the competitive or in-season phase, which is when your major races or events are held.
Can I customise this program?
This is a pre-written plan that is specifically designed for cyclists at this stage of the year. I have provided alternatives for every gym-based exercise, so you can work effectively no matter where you are or what equipment you have access to.
Can I taper for my race/event with this plan?
Of course, however I obviously do not know when that may be (of how important the event is for you), which is why I've provided guidelines on how to taper within the plan.