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.
Learn About TrainerRoadCurrent Weight
Gender
Exercise
Climber
All-Rounder
Sprinter
Deadlift
61kg / 135lb (5 reps)
82kg / 180lb (5 reps)
123kg / 270lb (5 reps)
Back Squat
41kg / 90lb (5 reps)
61kg / 135lb (5 reps)
102kg / 225lb (5 reps)
Bench Press
33kg / 72lb (5 reps)
45kg / 99lb (5 reps)
74kg / 162lb (5 reps)
Barbell Row
33kg / 72lb (5 reps)
45kg / 99lb (5 reps)
74kg / 162lb (5 reps)
Pull/Chin-ups
5 reps
10 reps
15 reps
Military Press
16kg / 36lb (5 reps)
29kg / 63lb (5 reps)
45kg / 99lb (5 reps)
Get Stronger to Ride Faster
Learn About TrainerRoadTrain Strength and Endurance Together
Lifting builds a stronger, more resilient body — TrainerRoad turns that work into cycling fitness with an adaptive plan that fits around your rides.
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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.
Let TrainerRoad Plan Your Training
These benchmarks show where your strength stands today. A structured training plan shows you what to do next — TrainerRoad builds an adaptive plan around your riding and keeps your FTP accurate with AI FTP Detection, no fitness test required.
TrainerRoad is cycling’s most effective training system: structured workouts, science-based plans, and AI that personalizes everything to you — including your FTP.
How AI FTP Detection Works
Connect Your Rides
Import your ride history from Garmin, Strava, Wahoo, and more.
AI Analyzes Every Ride
TrainerRoad AI studies your power data and how your fitness responds to training.
Your FTP, Detected
Accept your new FTP with one tap — every workout adjusts to it instantly.
“AI FTP Detection is seriously amazing and so accurate!”
Real Riders. Real Results.
“It helped me increase my FTP by 40w in 4 months. What else do I need to say?”
“TR has taken me from a Cat 5 to a Cat 1 (pending approval) in about 6 seasons… a 6th place finish at nationals.”
“Just started cycling less than 12 months ago… Started at 195 FTP and with TrainerRoad progression I'm sitting at 272.”