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Core & Strength Training for Cyclists

Core & Strength Training for Cyclists

Build a stronger, steadier ride with an 8-week plan that combines core stability and cyclist-specific strength. Three short sessions a week to improve posture, power and resilience on the bike.

Price

Duration: 8 weeks
‍Frequency: Standard (3 × 30-minute sessions/week)
Platinum (3 × 30-minute sessions + 1 × 60-minute Deep Stretch/week)

Notes

Ideal alongside any cycling plan. Suited to all levels; mornings are recommended to lock in routine.

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Off-bike conditioning is the multiplier for everything you do on the bike. Core & Strength Training for Cyclists targets the muscles that stabilise you, transfer power, and keep you injury-resilient — so you hold better form, waste less energy and ride longer, faster.

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What you get

Cyclist-specific focus: Core (front, back, sides) plus key cycling muscles for posture, control and power.
Guided instruction: Clear technique videos and follow-along sessions you can do at home.
Progressive design: Simple week-to-week progressions that build stability and strength.
Benchmark testing: Pre/mid/post checks to track improvement.
Habit & motivation support: Light community touchpoint plus tips to keep you consistent.
Assurance: Money-back guarantee when completed as directed.

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Weekly structure

Three sessions per week: Each 30 minutes (Standard).
Session 1 — Core + Upper: Core stability work paired with upper-body strength for posture and bike handling.
Session 2 — Core + Lower: Core activation with glutes/quads/hamstrings strength for better power transfer and fatigue resistance.
Session 3 — Core + Whole-body: Integrated strength and balance to consolidate the week, finishing with post-session stretch.
Deep Stretch (Platinum): Additional 60-minute flexibility session each week to boost range of motion and recovery.
Access: Content is drip-fed weekly; complete within 8 weeks (with a short grace window).

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Why cyclists love it

Increased on-bike stability and smoother pedalling
Better efficiency to hold pace for longer
Reduced injury risk and fewer niggles
Stronger sustained power and improved resilience
Greater accountability from a clear, repeatable routine

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Equipment

Exercise mat, short resistance bands, hand weights or kettlebell, water bottle, sweat towel, comfortable clothing

Choose your plan.

Sign-up risk free with our 100% Money-Back Guarantee. 
If you follow the programme and don’t see results, we’ll refund you in full, no questions asked.

Gold

Duration

8 Weeks

Price

47

3 x 30 minute Core and S&C sessions each week.

Platinum

Duration

8 Weeks

Price

56

3 x 30 minute Core and S&C sessions each week. 60 minute Deep Stretch Session each week.

What our riders say.

Trusted by cyclists of all levels — here’s what they’re saying.

"This S&C programme was my fifth one with Njinga, and they just keep getting better. The structure is great, the sessions are short enough to fit in your schedule, and it really makes a difference having Togo push you - but also doing all the sessions himself vs. just exercising by yourself. This programme delivered significant improvements across the board and has already helped in making me feel stronger on my bike rides."

What our riders say.

Trusted by cyclists of all levels — here’s what they’re saying.

"The S&C programme is great for any cyclist looking to improve. The work off the bike is just as important as on the bike. If you don't believe me just do the programme to find out."