6-Week Strength Training Programme
BUILD RESILIENCE THIS AUTUMN
Our next 6-week strength training programme kicks of on 27th October, with one live session each week led by our physio and strength coach, Sophie. It’s the perfect way to kickstart your strength journey, build resilience, and head into next season feeling strong and ready to race.
WHY THIS PROGRAMME?
Strength training is one of the most valuable – and most overlooked – elements of endurance training. Done consistently, it supports performance and injury prevention all year round.
The off-season is the perfect time to begin this journey. With fewer events and a shift in training focus, you have the chance to build a strong foundation that will carry you into next season and beyond.
That’s why we created the Ascend Endurance 6-Week Strength Training Programme — designed specifically for runners, cyclists, and triathletes. With live coaching, led by our in-house physiotherapist and strength coach, Sophie, structured progressions, and personalised support, you’ll gain the tools to make strength training a consistent and rewarding part of your training.
HOW IT WORKS
✅ 6-week programme - designed to fit your off-season training
✅ 2 progressive strength sessions per week – build week by week, tailored for endurance performance
✅ 1x live online session per week – join our physio & strength coach for coaching, demonstrations, and a live Q&A to personalise your training
✅ All sessions also delivered via the TrainingPeaks app – train on your own schedule if you can't make it live
✅ Weekly mobility session on TrainingPeaks to support recovery & movement
✅ Exercise videos + expert tips for every workout
✅ Optional home strength testing before & after to measure progress
✅ Video feedback from our coaching team to track improvements
WHAT YOU'LL GAIN
Injury prevention – reduce risk of common overuse injuries
Performance improvements – build strength for power, speed & endurance
Confidence in the gym or at home – learn correct form with physio-led guidance
Accountability & consistency – live sessions keep you consistent
Personalised support – live Q&A each week to get your questions answered, exercises demonstrated, and adjustments made for your equipment, time, or space limitations
PROGRAMME DETAILS
Duration: 6 weeks
Format: Online (TrainingPeaks + weekly live coaching)
Frequency: 2 sessions per week, with progressive exercises
Live Coaching: 1x weekly session with Q&A and exercise support
Coach: Ascend Endurance physio & strength coach
Cost: £150 for the full programme
WHAT YOU NEED
Gym mat & chair or bench
Resistance bands (long & small looped)
A set of dumbbells (barbell optional)
Space at home or access to a gym
HOW TO JOIN
Step 1: Complete the form on this page
Step 2: We'll send you the consent form, payment link & get you setup with your very own TrainingPeaks account
Step 3: Get started on your journey to a stronger, more resilient season!
MAKE THIS WINTER COUNT
This isn’t just another gym plan. It’s a structured, physio-led programme designed for endurance athletes like you. By the end of six weeks, you’ll not only be stronger, but more confident, resilient, and ready to take on next season’s goals.