REF-004 · Rønnestad et al., 2015 · Scandinavian Journal of Medicine & Science in Sports, Vol. · Paper

Heavy strength training improves 40-min TT power, Wmax and pedaling mechanics in elite cyclists

Blimited evidenceMeasured on elite to world-class athletesWritten before October 2026, being re-checked

Participants

n=16 young elite cyclists: 9 endurance + heavy strength training (ES) vs 7 endurance training only (E)

Protocol

25 weeks of heavy strength training added to endurance training (ES) vs endurance training only (E). Exercise selection, sets and loads are not given in the abstract (full text; not checked against the abstract: half squats and similar lower-body lifts).

Key Findings

ES, but not E, improved (p<0.05): isometric half-squat performance, lean lower-body mass, Wingate peak power, peak aerobic power output (Wmax), power at 4 mmol/L lactate, mean power in a 40-min all-out trial, and an earlier peak torque in the pedal stroke
ES superior to E (p<0.05): Wmax and 40-min all-out mean power
Pedaling mechanics: the change toward an earlier peak torque correlated with the 40-min improvement (r=0.66, p<0.01)
VO2max and cycling economy: no change in either group

Practical Conclusion

In elite cyclists, 25 weeks of heavy strength training on top of endurance training improved 40-min all-out power, Wmax, power at 4 mmol/L and Wingate peak power, with no change in VO2max or economy. Inference, not tested: the effect appears neuromuscular — earlier force application in the pedal stroke — rather than aerobic. The abstract gives no percentage for the 40-min gain.

Practical Application

Finding: in 16 young elite cyclists, 25 weeks of heavy strength training added to endurance training (n=9) improved 40-min all-out mean power and Wmax more than endurance training alone (n=7), with no change in VO2max or economy; the gain tracked an earlier peak torque in the pedal stroke (r=0.66). Heavy lifting is worth keeping through a long season even at elite level.
Not from this paper; the base's own practice: strength block 3-5 sets × 4-6 reps at ~85-90% 1RM, in-season maintenance about 3×5 at ~80%.

Limitations

From the design as the abstract reports it: two parallel groups (nine ES vs seven E), and randomization is not stated in the abstract.
Small sample of young elite cyclists only; one 25-week intervention, so other durations, ages and training levels are not covered.
The abstract gives no exercise selection, sets or loads, so the dose behind the effect cannot be read from it.
How this entry was checked and changed
Why this level

regraded 2026-09-27 from A: parallel controlled trial, n=16

Content correction 2026-09-27
Title and conclusion "+7% TT power" -> no percentage in the abstract; removed.
Protocol "half-squats (4-6RM), 2×/week" -> not in the abstract; labelled full text / removed. Squat prescriptions relabelled as the base's own practice.
Added the outcomes the abstract lists (isometric half squat, lean lower-body mass, power at 4 mmol/L). Level A -> B (parallel controlled trial, n=16); "RCT" -> randomization not stated.
2026-09-28: added Limitations from the abstract (Europe PMC PMID 24862305).