Want to increase wattage and cadence? Do these moves twice a week using the heaviest weight you can lift for three sets of 10 reps without losing form.
More: How Cyclists Should Approach Strength Training
Every three to four weeks, increase weight and decrease reps until you're using a weight you can lift for three sets of four to six reps. For a total-body workout, mix in one of these Quick Cyclist Workouts for Power and Endurance.
Stand tall holding a barbell across your shoulders. Bend your knees and hips until your thighs are at a 45-degree angle. Return to start. (More: Try these 4 combo moves to learn how to transform your strength training into speed)
More: 5 Training Ideas to Increase Bike Power
Single-Leg Hip Flexion
Loop the harness of a cable-pulley machine around your left ankle and pull it taut. Contract your abs, flex your foot, and drive your knee to hip level. Return to start. Do one set, then switch sides.
More: 3 Leg-Strengthening Exercises for Cyclists