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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.