5 High-Intensity Training Exercises to Boost Speed for Cyclists

Are you a cyclist looking to improve your speed and performance on the road or trail? Incorporating high-intensity training exercises into your workout routine can make a significant difference in your speed and overall cycling ability.

1. Hill Sprints

Hill sprints are a powerful tool for increasing leg strength and power, which are crucial for improving speed on the bike. To perform this exercise, find a steep hill or incline and sprint up the hill for 20-30 seconds, then walk or jog back down to recover. Repeat this process for 5-10 sets, depending on your fitness level.

2. Plyometric Jumping

Plyometric jumping exercises, such as box jumps or jump squats, are great for improving explosive power and leg strength. To perform jump squats, stand with your feet shoulder-width apart and lower into a squat position. Then, explosively jump up as high as you can and land softly back into the squat position. Repeat for 3-5 sets of 8-12 reps.

3. Interval Training

Interval training involves alternating between periods of high-intensity effort and low-intensity recovery. This type of training can help improve your aerobic capacity and endurance, both of which are essential for cycling at high speeds for extended periods of time. To perform interval training on a bike, try cycling at your maximum effort for 1-2 minutes, then recover for 2-3 minutes at a lower intensity. Repeat this process for several sets.

4. Single Leg Drills

Single leg drills, such as single leg pedaling or single leg squats, can help improve your balance, coordination, and leg strength. To perform single leg pedaling, sit on your bike and lift one leg off the pedal, then pedal with the other leg for 30-60 seconds. Switch legs and repeat for 3-5 sets on each leg.

5. Core Stability Exercises

Having a strong core is essential for maintaining proper posture and alignment on the bike, which can help improve your speed and efficiency. Try incorporating exercises such as planks, Russian twists, and bicycle crunches into your routine to strengthen your core muscles.

Incorporating these high-intensity training exercises into your routine can help improve your speed and overall cycling performance. Remember to always warm up properly before starting any intense exercise, and listen to your body to avoid injury. Happy cycling!