Build mobility and feel less discomfort on the bike and while walking. This progressive 30-day plan adds strength and movement control to your week with three guided movements per session, about 15 minutes a day.
Short off-bike sessions designed to fit around your rides.
Time on the bike builds a consistent movement pattern. This plan adds short, structured movement sessions outside that pattern—without asking you to replace your rides.
Long rides keep you in a relatively consistent posture. The plan adds controlled hip and upper-back movement off the bike.
Pedalling repeats a narrow set of patterns. These sessions introduce positions and ranges that are less common during a ride.
Single-leg balance, trunk control and lateral movement appear in the later stages of the program.
The plan moves from mobility to more integrated movement over 30 days. Each session is designed to take about 15 minutes.
Explore comfortable ranges of motion and build a simple off-bike routine.
Practice controlled activation and trunk positioning.
Build strength and control with practical, low-equipment movements.
Bring balance and controlled movement together.
Preview three movements from the plan, with setup notes and simple execution cues.
Sit tall and move your knees from side to side under control.
Press through your feet, lift your hips and hold with control.
Move opposite arm and leg away from your body while keeping the movement controlled.
Free exercises are easy to find. This program brings the sessions, progression and tracking together in one place.
| Planning each session yourself | The Cyclist Body Reset System |
|---|---|
| Choose a different workout or video each day | 30 daily sessions, designed for about 15 minutes |
| Decide what to do and how to progress | A four-phase sequence, followed by two reset days |
| Adapt the session around your ride schedule | Session timing and ride-day guidance are included |
| Search across separate videos and notes | Illustrated setup, movement and exercise cues in one playbook |
| Track consistency separately | An included tracker page helps you mark completed sessions |
• Road, gravel and recreational riders looking for a structured off-bike routine.
• Cyclists who spend much of the day sitting and want more movement variety.
• Busy riders who prefer short sessions they can do at home.
• Not a medical treatment, physical therapy, or injury rehabilitation program.
• Not a substitute for advice from a qualified healthcare professional.
• Not an on-bike interval, racing or FTP training plan.
One downloadable ebook contains the complete plan and its illustrated exercise guidance.
Daily sessions organized across four phases and two reset days, with setup and movement cues.
Read the complete 30-day plan and exercise guidance on your preferred device.
Illustrated exercise positions with written form cues for quick reference.
Printable playbook, 30-day tracker, check-in and five quick-routine cards.
A practical sequence to follow around the riding you already do.
Enter your details in the next step to continue.
Common questions about the 30-day program, what it includes, and how it fits around cycling.