Workouts / Strength
Strength
Strength Training For Cyclists | 15 Mins Off The Bike Workout
A 15-minute, real-time, off-the-bike strength session designed to improve performance and prevent injuries for cyclists. This workout features a series of compound movements targeting core, leg, and upper body strength.
Duration18:05
TSS7
IF0.48
Blocks5
Time18:05
TSS7
IF0.48
Profile
Targets in % FTP
100%50%0%
0:009:0318:05
Z1 100% · 18 min
Intervals
5 blocksZ1
Warm-upIntro and workout overview.
1:0530%Z1
IntervalSplit squats & Bear crawl
4:1050%Z1
IntervalPallof press & Reverse lunges
5:1450%Z1
IntervalDead bugs, Push ups & Squats
6:3650%Z1
Cool-downTraining advice and cooldown.
1:0030%What it trains
Cycling-specific strength work can improve force production, trunk stability, and fatigue resistance for harder rides.