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Winter Gym Sessions

I’ve joined the gym to try to increase my ftp by a few watts over the winter, I’m currently at 203 but want to get to 250 for next year, only looking for a 25% improvement, how hard can that be?

I’m lucky that my daughter is studying sports science at Sheffield Hallam University and specialising in strength and conditioning so was able to put together a program for me to complete each week.

Day 1:

  • Back squat – bar on back
  • Deadlifts – use -O- and just stand
  • Hack squat – at 45 degrees
  • Step ups on box
  • Leg curl on ball – start on ankles, roll to bum
  • Abductor – push open
  • Donkey calf raise – pad on lower back 

Day 2:

  • Front squat
  • Leg press
  • Walking lunges
  • Leg extension
  • Leg curl
  • Calf raise (seated)
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