SportzSPORTZLABS INFORMATIONAL TOOL
Strength training for cyclists, without the guesswork.
Use your body mass and lifting experience to get a conservative starting point for gym sessions that support cycling.
No account. No workout history. Nothing is saved.
Build your starting point
Assumptions: 2 strength sessions per week. 1RM means the heaviest weight you could lift once with good technique. You do not need to test it; percentages are used as a guide.
60–85% of 1RMprimary lift loading
2strength sessions per week
2–4sets per exercise
YOUR STARTING MENU
Exercise targets
Practical starting estimates, not pass/fail strength standards.
How to use the ranges: choose a load at the low end that lets you complete every rep with consistent technique. If you can exceed the top of the rep range by 1–2 reps for two sessions, add a small amount next time. If cycling fatigue is high, keep the load and reduce a set.
TRANSPARENT BY DESIGN
Sources behind the model
The calculator is evidence-informed. These sources support the prescription variables; they do not establish one universal bodyweight multiplier.
ACSM 2026 Position Stand: Resistance Training PrescriptionLoad, sets, repetitions, strength, hypertrophy and power in healthy adults.↗Resistance Training for Cyclists: Scientific Evidence and Practical RecommendationsCyclist-specific guidance on 1–2 sessions, 60–85% 1RM and managing fatigue.↗Heavy strength training effects on endurance cyclist performanceSystematic review and meta-analysis of performance outcomes.↗Progression Models in Resistance Training for Healthy AdultsFoundational guidance for exercise order, repetitions and progressive loading.↗