REF-149 · Rønnestad & Mujika, 2014 · Scandinavian Journal of Medicine & Science in Sports, Vol. · Paper
Optimizing strength training for running and cycling endurance performance: A review
Key Findings — Key Principles of Review
1. What the abstract concludes:
Running economy improves with either heavy or explosive strength training added to endurance training.
Cycling economy: heavy strength training is the one recommended.
Power/velocity at the lactate threshold: findings are equivocal.
Concurrent endurance + heavy strength training can increase running speed and power at VO2max (Vmax, Wmax) or time to exhaustion at Vmax/Wmax.
Performance: either explosive or heavy strength training can improve running performance; the most compelling evidence of an additive effect on cycling performance is for heavy strength training.
2. Effects on key parameters:
| Parameter | Effect in the abstract |
|---|---|
| Running economy | ↑ with heavy or explosive strength |
| Cycling economy | ↑ — heavy strength recommended |
| Vmax / Wmax, TTE at Vmax/Wmax | can ↑ |
| Running performance | ↑ with heavy or explosive |
| Cycling performance | ↑, strongest evidence for heavy |
| Lactate-threshold power/velocity | equivocal |
3. Recommended protocol (full text; not checked against the abstract):
2 sessions/week while developing strength, ~1 session every 7-10 days to maintain in-season; ~3 sets per exercise, reps varied within 4-12RM, ~2 min between sets; half-squat and leg press as core exercises.
4. Suggested mechanisms (proposed by the authors, not demonstrated):
1
Delayed activation of less efficient type II fibres
2
Improved neuromuscular efficiency
3
Conversion of type IIX into more fatigue-resistant type IIA fibres
4
Improved musculo-tendinous stiffness
Practical Application
Rønnestad & Mujika's review concludes that adding strength training to endurance training improves running economy (heavy or explosive) and cycling economy (heavy), can raise speed/power at VO2max and time to exhaustion, and improves performance — with the strongest evidence for cycling coming from heavy strength work; effects on lactate-threshold power are equivocal — for a cyclist, choose heavy lifting; for a runner, heavy or explosive both work.
Add strength alongside endurance work rather than replacing endurance sessions with it.
The mechanisms (later type II recruitment, IIX→IIA conversion, stiffness) are the authors' suggestions; don't present them as measured.
Limitations
Narrative review by advocates of the intervention. Rønnestad and Mujika are the leading researchers in this area, which is both why the review is authoritative and why it is not an independent appraisal.
Pooled from small studies with heterogeneous protocols, durations and outcome measures.
Predominantly trained-to-elite male samples; masters, female and recreational athletes are underrepresented.
Economy gains do not translate one-to-one into race performance, and few underlying studies measured competitive outcomes.
How this entry was checked and changed
Why this level
regraded 2026-09-27 from A: narrative review from the leading group, no systematic method
Content correction 2026-09-27
"Cycling economy +3-8%" (table and practical bullet), "VO2max no change", "body mass no increase" and "no interference effect" removed -> not in the abstract; the table now carries the abstract's findings, including Vmax/Wmax and TTE gains.
Protocol figures marked as full text; mechanisms relabelled as the authors' suggestions, not findings.
Cross-references corrected: Beattie 2014 is REF-071 (REF-082 is Millet 2002); the Vikmoen 2016 pointer to REF-079 removed (REF-079 is a different paper).
Level A -> B+ (narrative review); Tier "4-5" -> 2-4 (endurance-trained runners and cyclists).