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Updated 12 March 2013

Cycling Intermediate - 40km in 11 weeks

At completion: You will be able to cycle 40km at a moderate intensity.

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Programme information:
Level: Intermediate; Men & Women
Where: Outdoors or in the gym.
Components: Cardio (cycling), resistance training & stretches
Weeks: 11
Sessions per week: 4 x Cycling; 2 x Resistance exercises.
At completion: You will be able to cycle 40km at a moderate intensity.

WEEK 1

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Lower body stretch
Back exercise on all 4s
Seated shoulder press
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday
Quick stretch
Cycle 30 min at high intensity

Thursday

Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 80 min at an easy pace

WEEK 2

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday

Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Quick stretch
Cycle 40 min at high intensity

Thursday

Full body stretch
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Toe raises
Adduction (lying) with small ball
Step ups with dumbbells

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday

Quick stretch
Cycle 60 min at an easy pace

WEEK 3

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Full body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday
Full body stretch
Cycle 40 min at high intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday

Full body stretch
Cycle 30 min at moderate intensity

Saturday
Full body stretch
Cycle 80 min at an easy pace

WEEK 4

Monday

Full body stretch
Cycle 50 min at moderate intensity

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Quick stretch
Cycle 40 min at high intensity

Thursday
Full body stretch
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Toe raises
Adduction (lying) with small ball
Step ups with dumbbells

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 60 min at an easy pace

WEEK 5

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday
Quick stretch
Cycle 40 min at high intensity

Thursday
Full body stretch
Wall push-ups
Back exercise on all 4s
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 100 min at easy pace

WEEK 6

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday

Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Quick stretch
Cycle 50 min at high intensity

Thursday
Full body stretch
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Toe raises
Adduction (lying) with small ball
Step ups with dumbbells

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 80 min at an easy pace

WEEK 7

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday

Quick stretch
Cycle 50 min at high intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 100 min at an easy pace

WEEK 8

Monday

Full body stretch
Cycle 50 min at moderate intensity

Tuesday

Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
 
Wednesday
Quick stretch
Cycle 50 min at high intensity

Thursday
Full body stretch
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Toe raises
Adduction (lying) with small ball
Step ups with dumbbells

Friday
Lower body stretch
Cycle 30 min at moderate Intensity

Saturday
Quick stretch
Cycle 80 min at an easy pace

WEEK 9

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Lower body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)

Wednesday
Quick stretch
Cycle 50 min at high intensity

Thursday
Full body stretch
Back exercise on all 4s
Wall push-ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 120 min at an easy pace

WEEK 10

Monday

Full body stretch
Cycle 50min at moderate intensity
 
Tuesday

Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
 
Wednesday
Quick stretch
Cycle 50 min at high intensity

Thursday

Full body stretch
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Toe raises
Adduction (lying) with small ball
Step ups with dumbbells

Friday
Lower body stretch
Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 90 min at easy pace

WEEK 11

Monday

Full body stretch
Cycle 40 min at moderate intensity

Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband

Wednesday
Quick stretch
Cycle 50 min at high intensity

Thursday
Full body stretch
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Toe raises
Adduction (lying) with small ball
Step ups with dumbbells

Friday
Lower body stretch

Cycle 30 min at moderate intensity

Saturday
Quick stretch
Cycle 40 km



 
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