This is a really good weight session for cyclist, to be build strength and endurance. Its a 6 week cycle, if you haven't been doing weights long, keep the weights fairly light for a bit, you'll still get a cracking session out of it.
Weight - 30-40% one rep max(1rm)
Sets per session - 3 Rest between sets - 1min rest(m/r)
Exercises - squats, seated leg curl, seated calf raise (for a quick upper body workout in conjunction with the legs you can add in seated row and upright row)
Remembering its a 6 week cycle - here is the set
2 weeks 30%1rm for 4min NON STOP, 2m/r
2 weeks 30%1rm for 7min NON STOP 2m/r
2 weeks 30%1rm for 10min NON STOP 2m/r
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