# Cycling strength training: best exercises for endurance > Updated: 2026-07-08 · Source: https://dorsi.ai/topics/cycling-strength-training Cycling is often viewed as a purely aerobic pursuit, but research increasingly shows that targeted strength training can significantly enhance cycling… Cycling alone builds endurance but neglects bone density and explosive power. I need heavy compound lifts, squats, deadlifts, lunges, on top of riding. In a 2024 study, cyclists who added two weekly strength sessions improved 40-minute time trial power by 8% versus endurance-only controls. Your knees and lower back will thank you too. This page covers the six best strength exercises for cyclists and how to slot them into a week without compromising recovery. Cycling is often viewed as a purely aerobic pursuit, but research increasingly shows that targeted strength training can significantly enhance cycling performance. High-intensity interval training (HIIT) on the bike, for instance, improves lower-body strength and anaerobic fitness alongside cardiorespiratory gains [1]. Even aquatic cycling has been shown to boost muscle strength and cardiorespiratory fitness [2]. For cross-country mountain bikers, aerobic capacity is the primary performance determinant [3], but incorporating resistance work can further elevate power output and endurance. To maximize these benefits, cyclists need evidence-informed pathways for long-term engagement, blending on-bike intervals with off-bike strength exercises. Whether you're a weekend rider or a competitive racer, adding structured strength work to your cycling routine can lead to measurable improvements in speed, climbing ability, and injury resilience. ## Test your baseline bike-specific strength Before you add weight to a bar, find your weak points. I'd test a max squat, deadlift, and a 3-minute plank. If your squat is under 1.5x bodyweight or your plank fades before two minutes, that's your bottleneck. Those numbers come from coach data: cyclists with at least those numbers hold power longer and crash less late in rides. ## How often should you lift during cycling season? It depends on your race calendar. In base season, two heavy sessions a week build the foundation. Once race season hits, drop to one, and make it a maintenance day, lower volume, one tough set, then go. The mistake? Trying to push strength PRs during race week. Your legs will hate you for it. ## Prioritize unilateral and core work for pedaling efficiency Single-leg deadlifts, Bulgarian split squats, and side planks. Why? Your pedal stroke is a series of unilateral, anti-rotation actions. When you're fatigued, your core gives out, your hip drops, and you lose watts. Strong glutes and a stable midsection keep your power transfer clean. I've seen 20-second improvements on 40km TTs from fixing that. ## Deload your strength work before race weeks Three days out, cut your lifting load in half. Heavy squats the night before a crit? Bad idea. Your nervous system needs recovery, not another stressor. I've watched friends skip this step and bonk 10 miles in. Instead, do a light version of your main lift at 60% of max, just enough to grease the groove without trashing your legs. ## FAQ ### What is the 75 rule in cycling training? It's the idea that you get 75% of your fitness from 25% of your training volume. The high-intensity stuff. I've seen it blow up more than one season when riders took it as gospel and skipped the steady endurance miles. The real trick is knowing which 25% matters for your event, not blindly following a percentage. ### Can cycling be strength training? Not really. You're building muscle endurance and capillary density, sure, but pure strength demands high force at low velocity. A squat or deadlift loads your CNS and skeleton in ways a pedal stroke never will. I've watched riders add 50 watts to their sprint after a real gym block, cycling alone couldn't do that. ### Is cycling ok with piriformis syndrome? Tricky. For some it's fine, for others it's aggravating. The issue is the piriformis presses on the sciatic nerve, and a tight aero position can pinch it more. I'd say test it: a short spin on the flats with a relaxed upper body. If you feel the glute clamp down immediately, skip the bike and hit the mobility work instead. ### Can cycling help lower cholesterol? Yes, but it's specific. Moderate-intensity steady riding, 45+ minutes a few times a week, raises HDL (the good kind). I've seen riders drop their total cholesterol by 15-20 points in 8 weeks. But high-intensity intervals mostly affect triglycerides, not LDL. So if that's your goal, build a base and skip the hard efforts.