MK FIT
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Goal:
Strength
Strength
Cycling, Stretching, Lower Body, Core/Abs
12 weeks program
2 days/week
60-90 mins
Level:
All Levels
All Levels
Goal:
Strength
Strength
Cycling, Stretching, Lower Body, Core/Abs
12 weeks program
2 days/week
60-90 mins
Level:
All Levels
All Levels
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About the program
This 12-week off-season program is designed specifically for road cyclists who want to build strength, stability, and better power transfer on the bike.
You’ll train 2x per week in the gym with structured sessions focused on lower body strength, posterior chain activation, and core control — all essential for improving watt output and overall cycling performance.
Each phase follows a clear progression — from movement quality and foundational strength, to maximum power and pre-season readiness.
- build strength without unnecessary muscle mass,
- improve pedaling efficiency and body control,
- increase FTP and fatigue resistance,
- and stay injury-free through the season.
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App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
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About MK FIT
Fitness coach
I’m Martina Komac, a certified personal trainer (AFP) and founder of MKFIT.
For several years, I’ve been helping people build strength, improve their body composition, and find long-term balance between training, nutrition, and recovery.
Through years of experience in the fitness industry, I’ve learned that true training isn’t just about aesthetics — it’s about how your body functions and performs.
My approach focuses on developing strength, stability, and movement efficiency, so your body doesn’t just look strong — it is strong.
In the past year, I’ve also discovered a deep passion for cycling, which has shown me how essential strength is for power transfer, stability, and endurance.
That’s why I’ve combined my fitness expertise with cycling performance training — creating programs that help you perform better both in the gym and on the bike.
I believe in smart, structured, and intentional training — built on knowledge, consistency, and connection to your body.
No shortcuts. Just long-term progress and results that truly last.
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Bonus Material: Off-Season Strength Guide for Cyclists
Designed to help you understand why you train — not just how.
Inside, you’ll find:
- full program structure and phase explanations,
- guidelines for combining strength and cycling workouts,
- guidelines for combining strength and cycling workouts,
- and a DNS & bracing breathing section for core stability.
Frequently asked questions
Who is this program for?
This program is designed for road cyclists who want to build strength, stability, and control during the off-season.
It’s ideal for riders who want to improve power transfer, prevent injuries, and enter the next season stronger and more efficient.
Do I need gym access?
Yes — you’ll need basic gym equipment such as dumbbells, a barbell, a bench, resistance bands and some basic machines.
All exercises are strength-based and require controlled loading.
How many times per week should I train?
The program includes 2 strength sessions per week.
You’ll train A (lower + core) and B (lower + upper + core) sessions, alongside your cycling plan. You'll also find a set of 10-15 minute mobility & streching sessions designed for recovery days.
Can I still ride while following this program?
Absolutely.
The plan is designed to fit alongside cycling.
You’ll find weekly structure examples for 3-, 4-, and 5-day riding schedules to help you combine both effectively.
I’m a beginner in strength training — is this suitable for me?
Yes, if you have basic familiarity with gym exercises.
The first phase focuses on learning movement patterns, technique, and breathing.
Each phase builds progressively, so you can safely adapt and grow stronger.
Will this make me gain muscle mass?
No — the goal is neural and strength adaptation, not hypertrophy.
With 2 gym sessions and regular cycling, you’ll build functional power without unwanted muscle bulk.
How long do workouts take?
Each session lasts between 60–90 minutes, including warm-up, main lifts, and core/stability work.
What if I can’t complete all workouts in a week?
No problem.
You can move at your own pace.
The structure is designed so that you can repeat a week or extend your recovery when needed — progress is better than perfection.
What if I feel tired from riding and strength training?
Listen to your body.
You can reduce volume or intensity (use RPE 6–7 instead of 8–9) and focus on technique or mobility.
The program is flexible — consistency matters most.
Do I need to track my weights or performance?
Yes — you’ll have progress testing (3RM/5RM) built in at specific points (Weeks 1, 8, and 12).
You can also use the included Excel sheet to log your sessions if you prefer tracking manually.
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