Strength Training Calculator
Enter your weight and gender to calculate a list of exercises based on your rider type of Climber, Sprinter or All-Rounder.
Current Weight
Gender
Exercise
Deadlift
Back Squat
Bench Press
Barbell Row
Pull/Chin-ups
Military Press
Climber
All-Rounder
Sprinter
How to Use These Benchmarks
Basic strength training can have significant and wide-ranging benefits for endurance athletes. These include enhanced endurance capabilities, improved quality of movement, decreased likelihood of crash-related injuries, prevention of bone mass loss, and a reduced rate of age- or disuse-related muscle loss.
These benchmarks are intended only for cyclists; they aren't meant to serve as guidelines for dedicated strength athletes. Listed weights refer to total load including bar and plates.
