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

How It Works

1. After your warm-up, begin with split squats (leading with your right leg) for 20 seconds. Follow this with a rest period of 40 seconds.

2. At the end of the rest period, go right into push-ups for 20 seconds and follow with a rest period of 40 seconds.

3. Next complete kneeling pull downs for 20 seconds. Rest for 40 seconds.

4. Perform a forward plank for 20 seconds. Rest for 40 seconds.

5. Hop on the bike set to a challenging resistance for 20 seconds. Rest for 40 seconds.

6. Proceed through the exercises listed following the 20 on / 40 off sequence until you complete your workout.

More: The 15-Minute Power Circuit

Circuit Progression

Week 1: 20 seconds on, 40 seconds off

Week 2: 30 seconds on, 40 seconds off

Week 3: 30 seconds on, 30 seconds off

Week 4: 40 seconds on, 30 seconds off

Circuit Training Tips

1. Pay close attention to your form with each exercise. Circuit workouts are tough, and you'll eventually become fatigued, especially toward the end of the session. Always, always, always put form, technique and control first. Consider having someone help run the workout to keep track of work/rest times and to monitor form. This will help you to not become distracted and concentrate instead on the effort.

2. Selecting weights for circuits can be challenging. A good rule of thumb is to start with 50 percent of the weight you would use in a more traditional workout. It's better to start off with lighter weights and increase the weight if you need to during the next workout.

More: The 30-Minute Strength-Training Circuit for Cyclists

3. To make this workout more challenging, go through the entire sequence 2 or 3 times.

4. Since most people workout in different environments, don't be afraid to change the exercises to match your workout facility. As long as you keep with the lower body, upper body push, upper body pull, core and bike progression, you can add any exercise that you like. In fact, you should come up with different exercises as you become comfortable with the overall flow of the workout.

5. For those of you with little room (small gym, exercising at home, etc.) or limited equipment, pick a lower body exercise, an upper body push exercise, an upper body pull exercise, a core exercise and follow with the bike. Cycle through the routine three times. For example, you can do squats, push-ups, standing rows (with an elastic band), lateral planks and the bike.

6. Be prepared to be flexible within your workout. If you work out in a public facility, there's a possibility that an exercise piece may not be available—you may have to improvise on the spot. For example, if you're scheduled to do dumbbell chest presses and the only bench is being used, do push-ups instead and come back to chest presses later.

7. Circuits are a lot more enjoyable with a group. See if you can get a group together to share the fun!

More: 6 Reasons Cyclists Should Start Strength Training