# Hybrid Trainerroad, Gym and Outdoor program plan

**URL:** <https://www.trainerroad.com/forum/t/hybrid-trainerroad-gym-and-outdoor-program-plan/4856>\
**Category:** Training\
**Tags:** track, time-trial, choosing-a-plan\
**Created:** [October 31, 2018, 10:18am UTC](https://www.trainerroad.com/forum/t/hybrid-trainerroad-gym-and-outdoor-program-plan/4856 "2018-10-31T10:18:39Z")\
**Posts on this page:** 1\
**Page:** 1

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**Author:** ![abartucciotto](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/abartucciotto/32/26862_2.png) [@abartucciotto](https://www.trainerroad.com/forum/u/abartucciotto)\
**Post date:** [October 31, 2018, 10:18am UTC](https://www.trainerroad.com/forum/t/hybrid-trainerroad-gym-and-outdoor-program-plan/4856/1 "2018-10-31T10:18:40Z")

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Hey Guys,

I’m trying to put together a program for training using a combination of indoor workouts and supplementing with gym and outdoor rides.

I’ve found it hard to find good resources on the net that are specific so I’ve cobbled it together based on various articles. Time allowed is what I have available.

Goals are short TT on the road - 20-40km distance and on track the kilo and Individual Pursuit.

I would really appreaciate advice for incorporating the gym successfully into the program? E.g should I keep it as is or try and do another gym session but split it upper and lower. Should I add bike onto the same day. Do I have the correct exercises and rep range?

For the trainer road workouts I was thinking of adding general build workouts for Tuesday and Saturday.

**Training Days**

Monday – Day Off  
Tuesday – Indoor Trainer 1.5hrs  
Wednesday – Outdoor Hills Repeats 2hrs  
Thursday – Gym 1.5hrs Full Body  
Friday – Day Off/Recovery Ride  
Saturday – Indoor Trainer or Track 1.5-2hrs  
Sunday – Group Ride (Endurance) 2-3hrs

**Full Body Workout** (alternate between 3 x 15 or 3 x 5 and every second week is antagonist training)

Warm-Up 5 minutes  
Legs  
Barbell Squat  
Split Squat  
Romanian Dead Lift or Deadlift

Upper  
Bench Press Or Dumbbell Press  
Barbell Shoulder Press (Behind Neck) Or Dumbbell Shoulder Press  
Barbell Upright Row Or Pull-ups  
Barbell Bent Over Row Or Single Arm Row

Core Workout  
Sit Ups  
Superman  
Foam Roller