When training for cycling, think about incorporating similar motions while increasing your core strength and surrounding muscles. As a cyclist, you’ll always use your hips, quads, and hamstrings, but we also want to build on the muscles surrounding them—like our lower backs and core. This full-body workout will do just that. You’ll be working on the prime muscles you employ while cycling, and working in a fashion (hard work, little rest!) that helps increase cardiovascular endurance at the same time.
Cycling Strength Workout
Do the first 5 exercises back-to-back. You’ll complete 4 rounds, and each round will be 45 seconds of work with a 15-second rest before the next exercise. At the end of each round, take a 1 minute rest before beginning the next one.
After that, you’ll do 3 sets of 12 (each side) of the Uni Windmill and Deadbug. Do this at your own pace, without a particular rest time. Challenge yourself, but listen to your body and rest if you need a break.
Complete 4 Rounds: 45 seconds work, 15 seconds rest
Pike Push Up
Complete 3 sets of 12 (each side) for both moves.