15 Minute Cycling Cross Training Workout

Cycling Cross Training Workout
When you participate in an activity as fun and rewarding as cycling, it’s hard to want to do anything else. However, when you want to get better at an activity, sometimes doing that activity isn’t the best way to improve. In order to strengthen our bodies outside of cycling, we accomplish this by having our athletes go through a cycling cross training workout.
Our goal with these cross-training workouts is to preserve the low back, mobilize the upper back, and engage the shoulders and hips.
We suggest saving these workouts for in-season off days. For each one, a few sets of 8-12 reps should be good enough, but be sure to mix it up every month or so.

Here are our three favorite cycling cross training workouts

Single Leg Deadlift

The single leg deadlift is a pretty challenging exercise because it challenges our hamstring strength, leg stability and core strength.
Setup & Execution:
– Get into a controllable position
– Go all the way down into your hip hinge
– Finish with a controlled hip flexion
As aforementioned, we suggest about 10-15 reps on each side.

Kettlebell Halo

The kettlebell halo engages both the core and shoulders effectively.
Setup & Execution:
– Hold the kettlebell bottom up
– Move the kettlebell around your head
You’re going to feel it mostly in your shoulders and your core

Single Arm Kettlebell Swing


This is an asymmetrical exercise, similar to cycling.

Setup & Execution:
– Hinge into your hips like a Football Lineman
– Swing the kettlebell up to shoulder height
– Focus on keeping your core engaged
– Keep your shoulders squared
Because this variation of the Kettlebell Swing is asymmetrical, it’s going to work on your anti-rotation ability.
For that reason, this is going to be of huge benefit to cyclists.
We suggest 10-15 reps per side for three sets.

Closing Thoughts

All-in-all, this whole cross-training workout shouldn’t take you more than 15-20 minutes. It’s an efficient way to keep your cycling muscles engaged on days your not cycling or training.
Because of this quick circuit, you don’t have to spend hours in the gym. Lastly, these are all compound exercises, meaning they work multiple muscle groups at once.