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Sports training

Strength workout for cyclists (gym)

Built on the programme in the Norwegian cycling trials: four leg lifts, 3 sets of 4 to 10 reps, twice a week for 10 to 12 weeks, then once a week in the race season. We've added a short jumping block, because road cycling doesn't load bone, plus back, side and upper-body work. Lift after an easy ride or on a rest day, not the day before a key ride.

50 minIntermediate13 movesCardio machine · A barbell · Strength machine · A band · An anchor point · A step · A wall · A bench or box · A dumbbellQuads · Glutes · Calves · Hip flexors · Back · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoHarder: Air bike intervals
  2. Bodyweight squat10
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  3. Glute bridge10
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)

Jumps for bone

Rest 30 to 60 s

  1. Pogo hops5 × 10
    Intermediate · Calves, Quads, Shins · 3D demoIn weeks 1 to 2, do 2 × 10Easier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
  2. Heel drop (impact for bone)2 × 10, building to 5 × 10
    Beginner · Calves · 3D demoInstead of the hops if you're new to jumping or have osteoporosis: rise onto your toes and drop onto your heelsHarder: Forward cone hops

Heavy legs

Rest 2 to 3 min

  1. Barbell back squat3 × 4 to 10
    Advanced · Quads, Glutes, Hamstrings · 3D demoA half squat, to about 90° of knee bend. Start with sets of 10 and work towards 4 to 6 over the weeks, stopping each set 1 to 3 reps shortEasier: Bodyweight squatHarder: Overhead squat
  2. Leg press3 × 6 to 10 each leg
    Beginner · Quads, Glutes, Hamstrings · 3D demoOne leg at a timeHarder: Bodyweight squat
  3. Standing band hip flexion3 × 8 to 10 each leg
    Beginner · Hip flexors, Abs · 3D demoA cable or strong band at the ankle; drive your knee up to hip heightEasier: Standing marchHarder: Bent-knee hip raise
  4. Single-leg calf raise from a step3 × 6 to 10 each leg
    Intermediate · Calves · 3D demoHold a dumbbell and lower slowly. Or the standing calf machineEasier: Slow calf raiseHarder: Single-leg pogo hops

Back and trunk

Rest 60 s

  1. Back extension on a 45-degree bench2 × 10 to 15
    Intermediate · Back, Glutes, Hamstrings · 3D demoLift to a straight line, no further. At home: supermansEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)
  2. Side plank2 × 20 to 40 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoEasier: Knee side plankHarder: Side plank with leg lift

Upper body (optional, about 6 min)

Rest 60 s

  1. Supported single-arm dumbbell row2 × 8 to 12 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoEasier: Incline ring rowHarder: Bent-over barbell row
  2. Push-up2 × 6 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoHands on a bench if neededEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Tips

  • Off-season: twice a week for at least 8 to 12 weeks. Race season: once a week, which kept the gains in a small trial.
  • Stop each set 1 to 3 reps short of failure. The trial riders lifted to failure; a 2026 review of cycling programmes advises ending sets well short of it, and leftover fatigue costs you rides.
  • Lift after an easy ride or on a rest day, and leave at least a day before intervals or a race.
  • Your weight is unlikely to climb: in the trials, thigh muscle grew while body mass didn't.
  • With osteoporosis or a past fracture, keep to heel drops and ask a physiotherapist before harder jumps. With heart disease or blood pressure that isn't controlled, check with your clinician before lifting heavy.
  • No gym? The strength workout for runners at home trains the same muscles with dumbbells and a step.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Mobility routine for cyclists

A 15-minute routine for cyclists: hips, upper back, chest, neck and wrists through the ranges riding doesn't use, plus back and neck endurance.

15 minBeginner12 movesA foam roller, A wall

Questions people ask

How long does the strength workout for cyclists (gym) take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A barbell, Strength machine, A band, An anchor point, A step, A wall, A bench or box, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 10 of its 13 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.