In short:
- Strength training for cyclists improves pedaling economy by up to 8.6%, reducing oxygen cost at the same power output.
- The squat, Romanian deadlift and plyometrics are more effective than muscular endurance exercises with a high rep count.
- The optimal volume is 2–3 strength training sessions per week in the preparation period; in the competition period, one maintenance session is enough.
- There should be at least 24–48 hours of recovery between heavy strength training and a long ride.
Strength training for cyclists is often an underrated addition, but research clearly shows that it improves pedaling economy, threshold performance and endurance in the final stage of a long ride. This guide helps you add strength training alongside cycling in a way that boosts your results — without unwanted muscle mass gain.
Why is strength training important for cyclists?
Pedaling economy — that is, oxygen cost at a given power output — is one of the most important predictors of cycling performance. In their review, Rønnestad and Mujika (2014) found that a training program developing maximal strength improved pedaling economy by 4–8%, which means covering the same distance with significantly less energy expenditure (Rønnestad & Mujika, 2014).
Muscle fiber composition plays a role too. Aagaard et al. (2011) showed that 16 weeks of heavy strength training turned fast type IIx muscle fibers into more efficient type IIa fibers in elite cyclists, thereby improving long-term endurance (Aagaard et al., 2011). This adaptation means a muscle can do the same work with less fatigue.
Strength training is beneficial outside elite sport too — Strength training and aging explains how strengthening your muscles supports mobility and metabolism at any age.
Which exercises should a cyclist do?
The most effective strength training for cyclists focuses on functional multi-joint exercises that mimic the biomechanics of pedaling:
- Squat (back squat or front squat): builds the quadriceps, glutes and knee extensors — all the muscles that do the work during the downstroke of the pedals.
- Romanian deadlift: activates the hamstrings and glutes, which stabilize the pedaling motion and transfer force to the pelvis.
- Single-leg leg press or step-up: builds strength that corrects asymmetry between the leg muscles.
- Plyometric jumps: explosive work improves power output in sprints and on climbs.
Sunde et al. (2010) studied competitive cyclists who completed 8 weeks of maximal strength training (4 sets × 4 reps at 85–90% of one-rep max intensity). The result was an 8.6% improvement in maximal aerobic power and a statistically significant improvement in pedaling economy (Sunde et al., 2010). The researchers concluded that maximal strength development is more effective for cycling performance than muscular endurance exercises with light weights.
How do you plan strength training around cycling?
Periodization is the key to making strength training support, rather than interfere with, your cycling performance. The Estonian Health Board recommends that adults do muscle-strengthening training at least 2 times per week — a cyclist can meet this requirement mainly in the pre-season period.
Preparation period (October–January)
Two to three strength training sessions per week, low cycling training volume. Focus on maximal strength: 3–5 sets × 3–5 reps with heavy weights.
Transition period (February–March)
Strength training volume drops to 1–2 times per week. The rep count rises (6–10), and the weight is reduced moderately. Cycling training volume increases.
Competition period (April–September)
One maintenance strength training session per week holds on to the strength you’ve built without causing excess fatigue.
An important rule: there must be at least 24–48 hours of recovery between heavy strength training and a long ride, so that the quality of both sessions stays high.
Strength training and children gives a good overview of how periodization and training load progression should be approached differently for young athletes.
What mistakes reduce the benefit of strength training for cyclists?
Too high a rep count is the most common mistake. Many cyclists do 15–20 reps with light weights in the gym, fearing muscle mass gain. Science, however, has shown that it is precisely a low rep count with heavy weights (3–6 reps) that improves pedaling economy, without a noticeable increase in body mass (Rønnestad & Mujika, 2014).
Neglecting your core causes energy loss in the transfer to the legs. A weak hip stabilizer means part of your force is lost before it reaches the pedal.
Doing strength exercises right before a long ride reduces the quality of both sessions. Plan them for separate days or for morning/evening.
Ramping up too fast — starting with three strength training sessions in the very first week increases the risk of injury. Start with one and add a second after two weeks.
Women and strength training: part I explains how hormonal differences can affect the rate of strength development and recovery — useful reading for women who want to get better at cycling.
How do you measure progress during a strength training program for cyclists?
The most objective indicators are:
- Squat 1-rep max (1RM) — the goal is to raise your 1RM by at least 10–15% by the end of the season.
- Functional threshold power (FTP) — a 20-minute test in the week before the start of the season and again mid-season gives you a clear picture.
- Time on the same route — comparing Strava segments before and after the preparation period.
Of particular interest, Strength training and children highlights how muscle strength underpins athletic development across the whole lifespan — similar principles apply in cycling at any age.
References
- Rønnestad BR, Mujika I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports. 24(4):603–612. PMID: 23848255
- Sunde A, Støren Ø, Bjerkaas M, Larsen MH, Hoff J, Helgerud J. (2010). Maximal strength training improves cycling economy in competitive cyclists. Journal of Strength and Conditioning Research. 24(8):2157–2165. PMID: 20543740
- Aagaard P, Andersen JL, Bennekou M, Larsson B, Olesen JL, Crameri R, Magnusson SP, Kjær M. (2011). Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists. Scandinavian Journal of Medicine & Science in Sports. 21(6):e298–307. PMID: 21418313
Frequently asked questions
Will strength training make a cyclist too heavy?
No, not if you train correctly. Training with a low rep count (3–6) and heavy weights builds neural strength, not muscle mass. Studies show that cyclists’ body mass does not change significantly during a strength training period, while the strength-to-body-mass ratio does improve.
How often should a cyclist go to the gym?
In the preparation period, 2–3 times per week is optimal. During the competition period, one maintenance workout per week is enough to preserve the strength level you have built without causing excess fatigue.
What is the best strength exercise for a cyclist?
The squat is the best-studied and most effective exercise for improving cycling performance. It activates the same muscle groups (quadriceps, glutes) that drive the downstroke of the pedal stroke. The Romanian deadlift is an important addition for strengthening the hamstrings and hip extensors.
When should a cyclist start strength training in the season plan?
Ideally in October–November, at the end of the season. This gives you 3–4 months to build maximal strength before the spring cycling season. Starting at least 12 weeks before your first important race leaves enough time to adapt and to reduce the strength training volume.
Does strength training also improve sprinting ability in cyclists?
Yes. Plyometric exercises and explosive strength training develop muscle power output, which is directly linked to sprint and climbing performance. Maximal strength as the foundation with plyometrics as the superstructure is an effective combination.
Strong legs! ArtGym
