Circuit Training- Mtbr.com
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  1. #1
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    New question here. Circuit Training

    Do a lot of you in the off season do circuit training to get ready for the following year? Was going to setup with about 15 exercises 20 reps each, was planning on doing this after a spin class at the gym.

    Was thinking 4 days on 3 days off but not consecutive 3 days off.
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  2. #2
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    Yep, I did the "Insanity Asylum" workout which is fast paced circuit training. I am tapering off it now and adding more time on the bike. Awesome stuff if you can stay with it. You better be in shape to start with! I find I work a lot harder if I have a program like this to follow versus just hanging in the gym.

  3. #3
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    How days a week did you do this workout? Looks to be a full body circuit.
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  4. #4
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    I took December off the bike and did this 6 days a week. At this point I'm doing one of these workouts (back/core, strength, plyo or speed work) twice a week and riding 4 days a week. I'll adjust as needed the next 2 months based on a bunch of things (injuries, body fat %, cycling power profile, perceived exertion - especially on long rides, and just how I feel in general).

    My reason for circuit training is to maintain some full body conditioning and hopefully work some leg muscles that are neglected on the pedal stroke. If you are cat 2 or greater xc racer, then I don't think any circuit training (even stuff as hard as the program I mentioned) will help you get faster on the bike, but it can make you more comfortable and more injury resistant and be able to do well at other sports.

  5. #5
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    Your weight routine should be periodized. I would go with 8 exercises max., if done properly, it could potentially put you at 3-4 mins per circuit. That is a lot of time under tension. If you can handle 3 rounds and closer to season bring up the intensity and down on the volume, it would help. There is a time and place for circuit stuff...I don't think this time of season is it.

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