ASCEND STRENGTH PROGRAMME
An 8-week guided programme, created by the team at Ascend Endurance and designed specifically for runners, cyclists and triathletes.
Build strength that supports every mile, ride and swim.
Complete the short form and we'll be in touch with everything you need to get started, including your payment link and adding the programme to your TrainingPeaks account.
Whether you're training for your first event or chasing your next personal best, strength training is one of the most effective ways to improve performance, reduce injury risk and train more consistently.
Our 8-week progressive programme has been designed specifically for endurance athletes, giving you the confidence to incorporate effective strength training around your existing schedule.
✔ 8-week progressive programme
✔ Two sessions each week
✔ Weekly coaching insights
✔ Delivered through TrainingPeaks
✔ Start whenever you're ready
Why Strength Matters
Strength training isn't about lifting the heaviest weights or spending hours in the gym.
For endurance athletes, it's about improving movement quality, building resilience and developing the strength to keep training consistently.
Done well, strength training can help you:
Improve running, cycling and swimming efficiency
Build resilience to the demands of training
Reduce the likelihood of common overuse injuries
Develop confidence in the gym
Support long-term progression
The aim isn't simply to become stronger—it's to become a more durable endurance athlete.
What's Included
8-week progressive strength programme, designed specifically for runners, cyclists and triathletes.
Week 1 familiarisation, helping you learn the exercises, establish your baseline and build confidence before progressing.
Track your progress by comparing your Week 8 assessment with the baseline you established during familiarisation.
Two structured strength sessions each week, building progressively throughout the programme.
Exercise demonstration videos and clear written instructions to support every session.
Weekly coaching insights from the Ascend team, covering strength, training, recovery and nutrition.
30-minute review call with an Ascend coach after completing the programme to review your progress and discuss your next step
Delivered through TrainingPeaks, making it easy to integrate alongside your existing training plan.
Flexible scheduling each week, allowing you to fit your two strength sessions around your endurance training and other commitments.
Everything you need to build strength alongside your endurance training.
Over eight weeks you'll follow a structured, progressive programme designed by our coaching team.
Weekly Coaching Insights
Across the programme you'll hear from:
Dan
How strength training fits within endurance training and balancing it around racing and key sessions.
Sophie
Movement quality, exercise technique, progression and common mistakes.
Lisa
Fuel, recovery and nutrition strategies to help you get the most from your training.
More than just a training plan.
Each week you'll receive a short coaching video from the Ascend team, helping you understand not only what you're doing, but why.
Together, these insights reflect our philosophy of coaching the whole athlete.
Meet Your Coaches
The people behind the programme.
Dan
Head Endurance Coach
Dan works with athletes across running, cycling and triathlon, helping them train with clarity and confidence while balancing training with everyday life.
Sophie
Physiotherapist & Strength Coach
Sophie developed the programme using her experience helping endurance athletes build strength, recover from injury and perform at their best.
Lisa
Sports Nutritionist
Lisa provides practical nutrition advice to support training, recovery and long-term consistency, helping athletes get more from every session.
Who Is it For?
Runners
Cyclists
Triathletes
Multi-sport athletes
Anyone wanting to build strength alongside endurance training
Designed for endurance athletes.
Whether you're completely new to strength training or looking for a more structured approach, this programme is suitable for:
No previous gym experience is required.
Join the Programme
Everything you need to build strength with confidence.
£99
Complete the short form and we'll be in touch with everything you need to get started, including your payment link and adding the programme to your TrainingPeaks account.
LPS Athlete Offer
As a proud partner of LPS Events, we're pleased to offer 20% off the Ascend Strength Programme to athletes who have raced an LPS event during 2026.
Your price: £79 (usually £99)
Simply let us know which LPS event you completed when registering, and we'll send your discounted payment link.
What Athletes Say
"Strength training has become one of the biggest contributors to my consistency. I feel stronger, more resilient and much more confident in my training." Phil, cyclist
"Having strength sessions built into my training removed the guesswork. The structure made it easy to stay consistent." Lucy, triathlete
"The team have not only pushed me out on the road but where I think it matters the most, in the gym. Dan, Sophie and Lisa together progressive training plans to push you to your goal.." Chris, triathlete.
Includes your 8-week programme, TrainingPeaks Premium access and a complimentary 30-minute review call with one of us at Ascend Endurance.
Frequently Asked Questions
Do I need a TrainingPeaks account?
Yes. All you need is a free TrainingPeaks account. We'll take care of the rest, linking your account to ours and upgrading you to Premium for the duration of the programme at no additional cost.
When can I start?
Whenever you're ready. Once you're registered and payment has been received, we'll add the programme to your TrainingPeaks calendar and confirm your start date.
What equipment do I need?
The programme has been designed around equipment commonly found in a home gym, although all sessions can also be completed at a gym.
Before you begin, we'll send you a full equipment list. The main items you'll need are:
A gym mat
A chair or bench
Long and loop resistance bands
A set of dumbbells (a barbell is optional)
Space to exercise at home or access to a gym
How long does each session take?
Most sessions take around 45–60 minutes.
Can I fit this around my existing training?
Absolutely. The programme has been designed specifically for endurance athletes and can be completed alongside your current training plan.
Is there any coach support included?
Yes. Every participant receives a complimentary 30-minute review call with one of us at Ascend Endurance. It's a chance to celebrate your progress, review your results and chat through the best next steps for your training.
Ready to Get Started
Build strength with confidence.
Join the Ascend Strength Programme and develop the strength, resilience and consistency to support your endurance goals.
Whether you're preparing for your next event or simply looking to train smarter, we're here to help.
Complete the short form and we'll be in touch with everything you need to get started, including your payment link and adding the programme to your TrainingPeaks account.
From The Process
Athlete stories, reflections and small insights from the work behind the results.
hello@ascend-endurance.com
Copyright @Ascend Endurance 2026