Adding heavy lower-body strength training to endurance training modestly improves cyclists' time-trial performance and efficiency, without raising VO2max
Interpretation
A 2025 meta-analysis of 17 controlled studies (262 endurance cyclists, 60 women) found heavy strength training improved time-trial/time-to-exhaustion performance (ES 0.463), efficiency (ES 0.353) and anaerobic power (ES 0.560), with no change in VO2max or maximal metabolic steady state; GRADE certainty was low. Individual trials agree in direction: 12 weeks in 20 well-trained cyclists, 11 weeks in 19 well-trained women and 25 weeks in 16 young elite cyclists all improved 40-min all-out power. Graded moderate rather than strong because the trials are small, certainty is rated low, mechanisms differ between trials (economy improved in women but not elite riders), and no study measured FTP or tested triathletes.
Practical implication
Heavy lifting (sets of roughly 4–10 near-maximal reps, twice a week for 10–12 weeks or more) is a reasonable winter addition for bike power, added to rather than replacing bike training. Expect a modest effect, not a VO2max gain; transfer to triathletes who must run afterwards is untested.
Sources
5 sources, independently verified.
Heavy strength training (≥80% 1RM or ≤7RM; 5–25 weeks, 1–3 sessions/week) added to endurance training improved time-trial/time-to-exhaustion performance (ES 0.463), cycling efficiency (ES 0.353) and anaerobic power (ES 0.560), with no significant effect on VO2max, power at VO2max, maximal metabolic steady state or anaerobic capacity. No significant moderators (sex, performance level, strength-training experience, duration, frequency). GRADE certainty low. Published online 2025 (issue 2026;126(1):193–222). Cyclists only, no triathletes; FTP not measured directly.
Four lower-body exercises, 3 x 4–10RM, twice a week for 12 weeks. The strength group increased thigh muscle CSA, isometric force and Wingate peak power more than the endurance-only group, and improved power at 2 mmol/L lactate and 40-min all-out mean power; the endurance-only group's 40-min performance only tended to improve (p=0.057). VO2max rose similarly in both groups. Small sample, mostly men.
11 weeks of added heavy strength training increased leg press 1RM and quadriceps CSA and improved 40-min all-out mean power, fractional utilisation of VO2max and cycling economy; muscle fibres shifted from IIAX-IIX towards IIA. Individual 40-min gains correlated with quadriceps CSA change (r=0.73) and fibre-type change (r=−0.63). No changes in the endurance-only group.
25 weeks of heavy strength training improved half-squat strength, Wingate peak power, power at 4 mmol/L lactate and 40-min all-out mean power; gains in power at 4 mmol/L and 40-min power were larger than in the endurance group. Peak torque occurred earlier in the pedal stroke, which correlated with 40-min improvement (r=0.66). Neither group changed VO2max or cycling economy.
Adding heavy or explosive strength training improves running economy; heavy strength training is recommended for cycling economy; the most compelling evidence for an additive effect on cycling performance comes from heavy strength training. Proposed mechanisms: delayed recruitment of less efficient type II fibres, improved neuromuscular efficiency, IIX-to-IIA fibre conversion and greater musculo-tendinous stiffness. Online 2013; issue 2014;24(4):603–612.