How to Build Valuable Cycling Strength—Off the Bike

man cycling outdoors

As the end of cycling season draws near for many climates, this is the perfect time to think about your conditioning and how you can improve for next year—and start building more power!

When training for cycling, think about incorporating similar motions while increasing your core strength and surrounding muscles. As a cyclist, you’ll always use your hips, quads, and hamstrings, but we also want to build on the muscles surrounding them—like our lower backs and core. This full-body workout will do just that. You’ll be working on the prime muscles you employ while cycling, and working in a fashion (hard work, little rest!) that helps increase cardiovascular endurance at the same time.

Cycling Strength Workout

Do the first 5 exercises back-to-back. You’ll complete 4 rounds, and each round will be 45 seconds of work with a 15-second rest before the next exercise. At the end of each round, take a 1 minute rest before beginning the next one.

After that, you’ll do 3 sets of 12 (each side) of the Uni Windmill and Deadbug. Do this at your own pace, without a particular rest time. Challenge yourself, but listen to your body and rest if you need a break.

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Complete 4 Rounds: 45 seconds work, 15 seconds rest

Shoulder Swing

Shoulder Swing


Pike Push Up

Pike Push Up


Glute Bridge

Glute Bridge


Step Up

Step Up


Mountain Climber

Mountain Climber


Complete 3 sets of 12 (each side) for both moves.

Uni Windmill

Uni Windmill


Deadbug

Dead bug


Way to go, you’re done!

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Find more workouts like this in the Anytime Fitness App.

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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.