Try Circuit Training for a
Quick Intense Workout

Circuit training is a great way for cyclists to improve strength while also working on aerobic conditioning.

The idea behind circuit training is to combine both strength and aerobic work into a single workout. This is accomplished by working with weights around 40 – 50% of your one rep maximum and completing a high number of reps with little to no rest between exercises.

Typically you will want to alternate between upper and lower body exercises to give one set of muscles a break while you work the others. The circuits can be based on a set number of reps or a prescribed amount of time to complete the exercise. Moving quickly between sets keeps your heart rate near the aerobic zone.

Aerobic training circuits actually incorporate aerobic activity into the strength workout. Between each circuit (group of exercises), or even between each exercise, get on the trainer or treadmill for a short high intensity burst, then back to the next circuit or exercise.

Training in circuits training offers many advantages. Most cyclists don’t like to put a lot of time in at the gym and don’t want to lift heavy weights. After all, huge bulky muscles aren’t going to make us more efficient on the bike. This type of training allows you to get a complete body workout in addition to making aerobic gains in a short time period as little as 30 minutes.

You can also use any equipment for this type of training: weight machine, free weights, exercise ball, exercise bands, or simply body-weight exercises. This makes it a great workout to complete at home.

Circuit training incorporates strength, cardio, and flexibility and is great at both building muscle and burning fat. Cyclists can use this type of training to make huge gains in the off-season and maintain strength during the racing season.

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