Circuit-Training Workout for Cyclists

Strength training is a necessary evil for cyclists. Yes, it's probably not as fun as being out on the road, but if you want to improve your performance and get faster, strength training is a must.

To keep from getting bored by the same routine, incorporating circuit training into your regimen can be a great way to improve speed on the bike and keep things interesting.

Circuit training involves rotating through different exercise stations with relatively little rest in between exercises. You'll find that this kind of workout will keep your heart rate elevated and provide cardiovascular fitness in addition to any strength gains. Use these tips as a guide to get started with circuit training.

More: 8 Single-Leg Exercises to Increase Cycling Power

Circuit-Training Template

There's virtually no limit to designing circuit workouts. The following example is a good place to start, but feel free to incorporate different exercises to address individual weaknesses.

Start with a sequence of lower body, upper body push, upper body pull, core and bike exercises. If you can, try to use your own bike on a stationary trainer. If you workout in a commercial gym, check with management to see if you can bring your trainer in. Start with 20 seconds on, 40 seconds off. You'll need something to keep track of your work/rest time, so use a sports watch with an interval timer or a smartphone/tablet timer app.

Warm-up: 5 to 10 minutes bike followed by some dynamic stretches

Lower

Split squat (right leg)

Push

Push-up (use bench if push-ups are too difficult)

Pull

Kneeling pull-down

Core

Forward plank

Bike

Lower

Split squat (left leg)

Push

Dumbbell chest press

Pull

Inverted row

Core

Stability ball roll out

Bike

Lower

Alternating lunge

Push

Standing overhead press

Pull

Standing pull-down

Core

Lateral plank

Bike

If you would like examples of these exercises, check out 12 Circuit-Training Exercises for Cyclists.

More: 6 TRX Exercises for Cyclists

About the Author

Discuss This Article

Follow your passions

Connect with ACTIVE.COM