What do you feel?

Tick what is true. Nothing ticked means no plan.

I feel stiffStiffness in hips, back or calves, especially after long rides.
Muscle tension is holding my performance backThe legs feel hard and unyielding when you want to push.
I do not train my core, but I know it is good for meNo core work today, and you want it in — for health and for the position.
My back or neck hurts in the riding positionThe position wears on you over time, and you want to tolerate it better.
I want to recover faster between sessionsThe legs carry over from one session to the next.
I want more springYou want to accelerate and get out of the saddle on climbs. Jumping loads tendons hard — tick this only if your legs can take it.

Has anything given you trouble before?

Tick areas that have hurt in the past. You get preventive strength work for those areas — nothing for areas you do not name.

This is not medical advice. Acute pain, pain that does not settle, or trouble that training makes worse belongs with a doctor or physiotherapist, not with a questionnaire.

How much will you give?

Days per week3

Minutes per session10 min

I have a foam rollerWithout a roller, stretching and mobility are prescribed instead.

Your week

Tick at least one thing you feel, and the week is built.