The Cyclist’s Home Workout

If you’re spending more time in the saddle, whether that’s because you’re commuting to work, trying to improve your cardiovascular fitness or training for a race or a challenge, you want to make sure you’re cycling as effectively as possible. Because the more power you can put through the pedals, the faster you’ll go and the quicker you’ll get the results you want (and if getting to the office quicker might not be that appealing, at least you’ll get home sooner too).

Spending more training time on two wheels, doing hill work, speed work, and high-intensity interval sessions, will make you fitter and faster. You can also make big improvements to your cycle skills anywhere and any time with these no-kit, gym-free moves put together by endurance coach Steve Whittle. Put them into action and improve your pedal power in no time.

RECOMMENDED: Exercise Bike Workouts

Bulgarian split squat

Bodyweight Workout 1: 2. Bulgarian Split Squat

Why It’ll help to strengthen and stabilise your glutes and hamstrings, two of the most crucial muscles for cycling, as well as improving your core strength.

How Stand tall and place one foot on a step behind you. Bend your front leg to lower your body, keeping your chest up and your front knee over your toes. Drive back up through your front foot to return to the start.

How many? Five sets of 15 to 20 reps on each side.

Bird dog

Why It’ll build a stronger and more stable core, which will help improve your posture on the bike, pedal turnover efficiency and power transfer.

How Kneel on the floor on your hands and knees with your face down and hands directly beneath your shoulders with arms extended. Straighten and lift your left leg and right arm simultaneously, then lower and repeat with the opposite limbs.

How many? Five sets of ten to 15 reps on each side.

RECOMMENDED: Core Exercises

Lunge with arm raise

Why Spending hours on a bike often leads to a tight chest, back and shoulders. This dynamic stretch will help to lengthen and loosen these muscles.

How Stand tall with your core braced and your arms by your sides. Take a big step forwards until both your knees are bent at 90°, simultaneously raising your arms above your head. Return to the start position, then repeat with the other leg.

How many? Five sets of 15 to 20 reps on each side.

Walking plank

Beach Body Six Pack Workout 1 Walking plank

Why It’ll help strengthen your core and shoulders, as well as getting your body working more smoothly and powerfully as a single unit.

How From the top of a press-up position, lower into a plank position one arm at a time, keeping your body straight. Then reverse the move to return to the start.

How many? Three sets of ten reps.

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