Workouts · Strength

Cyclist’s Strength in 25

Single-leg power, glutes, and a core that holds aero — strength the saddle can feel.

25 minintermediatedumbbellstrengthmoderate
Why it works. Cycling builds quads and neglects everything else; this session balances the ledger.

Warm-up

March and hip circles — 45s
Slow bodyweight squats — 45s

The workout

  1. split squat — 3 × 8 each side
    rest 60s
  2. hip thrust — 3 × 12 reps
    rest 60s
  3. dumbbell single leg deadlift — 2 × 8 each side
    rest 45s
  4. plank — 3 × 40s
    rest 30s
  5. back extension — 2 × 12 reps
    rest 45s

Cool-down

Quad and hip flexor stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

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