STRENGTH TRAINING
FOR CYCLISTS
First Month Free. Cancel anytime.
17%
Greater fatigue resistance
Strength training increased cyclists time-to-exhaustion by 17%
66%
Reduction in Risk
Strength training reduces injury risk in cyclists by up to 66%
How we deliver these results?
Engineered For Cyclists.
Purpose-built strength & conditioning programmes designed specifically for cyclists to get the most out of there time off the bike.
First Month Free. Cancel anytime.
Support from real people.
Message your coach in the app so you can get quick answers to your questions. No Ai chatbots.
First Month Free. Cancel anytime.
All Disciplines.
Strength training programmes for however you ride.
First Month Free. Cancel anytime.
simple to follow.
Follow along videos for each exercise, so you can train with confidence.
First Month Free. Cancel anytime.
Tried and tested.
Every exercise is tried, tested & performed first hand by our coaches.
First Month Free. Cancel anytime.
Track your Metrics.
Our app will help you track your metrics so all your training data is in one place.
First Month Free. Cancel anytime.
Proven Plans
Our plans are proven to deliver real benefits on the bike.
First Month Free. Cancel anytime.
Produced by experts.
All plans are produced by physiotherapists, sports scientists & elite riders to improve your experience on the bike.
First Month Free. Cancel anytime.
In App Nutrition tracking
Track your nutrition on the app or sync to connected dedicated nutrition apps
First Month Free. Cancel anytime.
Backed by us.
We stand behind our programs, delivering real results not promises. Your success is our success.
First Month Free. Cancel anytime.
The Experts Behind Your Performance
James Swadling
Performance coach
James is the Performance Cycling Coach at Nottingham Physio, specialising in strength training for cyclists.
With several years of coaching experience and a background representing GB at 3 World Championships, alongside multiple national podium finishes, James combines elite racing insight with evidence-based strength and conditioning to help cyclists improve power, resilience, and durability on the bike. His approach centres on performance transfer — ensuring gym work directly enhances on-bike output while reducing injury risk. By building stronger, more robust athletes, James helps riders train consistently, recover effectively, and perform at their highest level when it matters most.
The Experts Behind Your Performance
Johnny wilson
Performance director
Johnny holds a Master’s in Sport & Exercise Medicine, degrees in Physiotherapy and Sport Science, and a Postgraduate Certificate in Manual Therapy (MACP). He has led medical departments within professional sport and has consulted on strength and conditioning programmes for WorldTour cycling teams.
His expertise lies in integrating sports medicine principles with performance training, ensuring cycling strength programmes are structured around effective load management, tissue resilience, and long-term durability — enabling athletes to train consistently, reduce injury risk, and maximise performance.
Personalised Plan
Adapted to you.
Built Entirely around you
Your plan is custom-designed to match your riding, goals & training history. Helping us fit your life not just a perfect week.
1-1 Call with Johnny or James
A dedicated call up to an hour each month to review progress, adjust loads, and plan what’s next — not just a quick end-of-block check-in.
Smarter Progressions fewer setbacks
We adapt your training as you improve, helping you progress faster while managing fatigue and injury risk.
Personalised Plan
Personalised training plans by our expert team-
Individual Plan Based on Your Goals
-
Fitted around your lifestyle
-
Instructional videos
-
Unlimited In App Messaging with Your Coach
-
Access to community posts and chat
-
Plans Built Around Your Equipment
-
Monthly Call With Your Coach
-
Initial Set-Up Call
-
Add an extra 1-1 call with your coach for £10 per month
Pre-Built plans
Structured. Proven. Ready to Go.
Cyclist Specific
Professionally designed plans built around the demands of cycling — not generic gym workouts.
Progression without complexity
Follow a proven structure that builds strength, resilience, and efficiency step by step.
Flexible for home & Gym
Choose the environment that fits your setup, schedule, and preferences.
Pre-Built Plans
Our pre-made plans designed for cyclists-
Assigned Plan that Fits You Best
-
Instructional Videos
-
End of Program Review Call with Your Coach
-
Unlimited In App Messaging with Your Coach
-
Access to community chat
-
Plans for Home and Gym
-
Monthly Call with Your Coach
-
Custom Built Plan
-
Not individually aligned to your current on-bike training
How to get started?
Our app delivers structured, cyclist-specific gym training in a simple, easy-to-follow format — with a dedicated team supporting your progress throughout.
Book A Free 15 minute call
We like to speak with you before you start so we can make sure the plan you choose is the right fit for your goals and training.
Sign Up
If you decide to go ahead, we’ll confirm your plan and agree a start date. Billing begins on the first day of your program — not before.
Start your Program
You’ll receive a short app user guide so you know how to use all the features and so you can get started with confidence.
Tell us how it went
You'll have a chance to feedback in all of our plans so we can work together to make smarter progression
Read our related articles
Sign up to our newsletter so you don't miss the next one
FAQ's
1. What kind of cyclists are these programs for?
These programs are designed for all types of cyclists — from recreational commuters to competitive Road, MTB, gravel, cyclocross riders and many more. Whether you ride for fun, fitness, or performance, our plans can be tailored to match your goals and current fitness level.
Do I need a gym or special equipment to follow the plan?
Not always. We offer both home-based and gym-based versions of the programs. If you have minimal equipment (e.g. resistance bands, dumbbells, bodyweight), the home plan works well. For gym users, we provide variations to suit typical gym setups. Every plan comes with clear instructions on required equipment.
How do I know which plan is right for me — pre-made or custom?
If you want a ready-to-go program that you can start quickly, go for a pre-made plan. If you have specific performance goals (e.g. increasing power, recovering from injury, long-term race prep) or need a tailored programme, choose the custom plan.
How long until I see results?
Results depend on your consistency, current fitness and how well you follow the plan — but many cyclists notice improvements in strength, mobility or stability within 4–8 weeks. For gains in power or endurance its 8+ weeks of consistency
How long do the sessions take?
The Pre-Built plan sessions take 20-50mins, but if you go for the Custom Plan we can alter this around your time constraints
How Many Sessions a week do the programs Include?
Our Pre-Built programs contain 2-3 sessions per week, if 3 then one of the sessions is usually significantly shorter to make it easier to fit around your schedule. If you go for the custom option its entirely up to you how many sessions you’d like to do.
Can I still use these plans if I’m busy. limited time or irregular schedule?
Yes — these plans are designed to work around you.
While the Pre-Built Plans include sessions on specific days, you’re free to complete them whenever it suits your schedule. Each session is intentionally kept to a manageable length so you can slot it around your bike training and daily life. It takes the guesswork out of strength work, ensuring you’re always doing the most effective sessions for your goals.
What are the sessions like?
We already have some follow along videos on our YouTube channel
How Long are The Programs?
We’ve Chosen 6 week Programs, want to see why click here
I'm already experienced in the gym are these programs still for me?
Absolutely. We’ve built NP Lab Programs to support riders of all levels, including experienced gym goers like you!
With one of our Personalised or Pre-Built training plans you’ll be able to improve your cycling performance to unlock your full on bike potential.
You must be logged in to post a comment.