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
Deadlift
Back Squat
Bench Press
Barbell Row
Pull/Chin-ups
Military Press
Climber
61kg / 135lb (5 reps)
41kg / 90lb (5 reps)
33kg / 72lb (5 reps)
33kg / 72lb (5 reps)
5 reps
16kg / 36lb (5 reps)
All-Rounder
82kg / 180lb (5 reps)
61kg / 135lb (5 reps)
45kg / 99lb (5 reps)
45kg / 99lb (5 reps)
10 reps
29kg / 63lb (5 reps)
Sprinter
123kg / 270lb (5 reps)
102kg / 225lb (5 reps)
74kg / 162lb (5 reps)
74kg / 162lb (5 reps)
15 reps
45kg / 99lb (5 reps)
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.
