BlocksGym for Cyclists
Gym for Cyclists

Strength training is the best-documented off-bike gain in cycling science: heavy lifting improved cycling economy by ~4.8%, added ~7% to 40-minute time-trial power, and raised 5-minute finishing power after 3 hours of riding — in randomized trials on trained and elite riders, without meaningful weight gain. This collection turns that research (and the way pro teams actually periodize gym work) into a season arc: learn the movements, build maximal strength through 10RM → 8RM → 5RM blocks, convert it to power with contrast pairs, then keep everything with one short weekly session all race season.

01
Heavy beats circuits

The gains come from 4-10RM loads on a few big lifts — half squat, single-leg press, hip flexion, calf — not from high-rep 'endurance' circuits. Trained riders got stronger without getting heavier.

02
Fast up, controlled down

Move the bar with maximal intent on the way up — explosive intent trains rate of force development even when the load is slow. Stop 2-4 reps short of failure; grinding sets backfire for endurance athletes.

03
A season, not a session

Periodized blocks beat repeating one workout: foundation → 10RM → 8RM → 5RM → power. In season, a single weekly session with one genuinely heavy set per lift holds strength for months.

04
Place it right

Full rests between sets (2-3+ min heavy). No heavy legs within ~24 h before key intervals. Same-day doubles: ride easy first or separate by 3-6 h. Gym lives on rest and easy-ride days.

A build-phase week
MonGym — max strength (session 1)Strength
TueEndurance Z2Bike
WedKey intervals (24 h+ after gym)Bike
ThuGym — max strength (session 2) + optional easy spin beforeStrength
FriRest or Core for the PositionOff / Core
SatLong rideBike
SunEndurance / recovery spinBike
  • —Two gym sessions in build phases, spaced 72 h apart, each ≥24 h before a key bike session.
  • —In race season, drop to ONE maintenance session — intensity stays, volume goes.
  • —Legs feel heavy on the bike for the first 2-3 weeks of a strength block. Expected, temporary, worth it.
The sessions
Foundation — Learn the Lifts
#gym#foundation
6exercises
18sets
Max Strength I — 10RM
#gym#max-strength
5exercises
15sets
Max Strength II — 8RM
#gym#max-strength
5exercises
15sets
Max Strength III — 5RM
#gym#max-strength
4exercises
13sets
Power — Contrast Pairs
#gym#power
5exercises
17sets
In-Season Maintenance — 30′
#gym#maintenance
4exercises
8sets
Core for the Position — 35′
#gym#core
7exercises
21sets
Posterior Chain & Hips
#gym#posterior
5exercises
14sets
Time-Crunched Full Body — 25′
#gym#time-crunched
6exercises
18sets

Rønnestad & Mujika 2014 review (10.1111/sms.12104) · Rønnestad 2016, elite 10-wk RCT (10.1080/02640414.2016.1215499) · Sunde 2010, economy +4.8% (10.1519/jsc.0b013e3181aeb16a) · Aagaard/Rønnestad TT +7% (10.1111/sms.12257) · Rønnestad 2011, 5-min power after 185 min (10.1111/j.1600-0838.2009.01035.x) · Vikmoen 2016 (10.1111/sms.12468) · periodization meta (10.1007/s40279-017-0734-y) · maintenance minimum dose (10.1519/JSC.0000000000003964) · contrast training meta (10.1519/JSC.0000000000003493) · rest intervals (10.1519/JSC.0000000000001272) · not-to-failure (10.1249/mss.0b013e3181c67eec) · concurrent placement (10.1007/s40279-017-0758-3; 10.1007/s40279-021-01587-7). In Blocks KB: REF-149, REF-147, REF-078, REF-004, REF-146, REF-073, REF-683, REF-587, REF-690, REF-679, REF-640, REF-328, REF-330, REF-148, REF-515, REF-597.