Why You Might Skip the Gym: High-Intensity On-Bike Strength Work Rules for Cyclists (Part 2)
- Mark Turnbull
- Nov 4, 2025
- 6 min read
Updated: Nov 26, 2025
Introduction
If you recall our last article, we explored how gym-based squats and on-bike resistance efforts delivered similar strength and power gains for cyclists in a 2024 study. (https://www.sparksinto.life/post/on-bike-vs-off-bike-strength-training-for-cyclists-what-the-latest-science-reveals) Now, a fresh piece of research from early 2025 takes this further: For well-trained cyclists, you don’t even need the off-bike resistance sessions to build strength, muscle-tendon health and pedaling performance — a high-intensity on-bike method appears to do the job. That matters because it simplifies training, saves gym time, and keeps every session bike-specific. If you’re a fitness enthusiast or amateur cyclist who dreads heavy gym days, this one’s for you. (Link to research paper below)
Why This Matters for Cycling Strength Training
Before diving into the new study, let’s frame the context:
Strength training has found a place in cycling programs because greater muscle strength (especially in the legs) can improve sprinting, low-cadence climbing, torque generation and fatigue resistance.
But many cyclists worry that gym work may bulk them up, interfere with endurance, or simply requires inconvenient equipment.
In Part 1 we saw a 2024 RCT showing both off-bike (squats) and on-bike (high-resistance pedal strokes) improved strength and performance, with neither clearly superior. This leads to the question: if both work, which is the simpler or more practical route?
The 2025 study “Cyclists do not need to incorporate off‑bike resistance training to increase strength, muscle‑tendon structure, and pedaling performance” answers neatly: for cyclists who fit the studied profile, you might skip the gym entirely—provided you adopt the correct on-bike stimulus.
Study Design and Methods Simplified
Here are the key features of this new research:
Researchers recruited 37 well-trained cyclists and randomly assigned them into three groups:
On-bike resistance training (RT) group (n ≈ 12)
Off-bike RT group (full-squat gym style) (n ≈ 12)
Control group (n ≈ 13) — cycling training only, no additional resistance stimulus. (PMC)
Group descriptive characteristics
Duration: 10 weeks. Training volume (hours, intensity zones) for cycling was matched across all three groups. (PubMed)
Resistance load: Both RT groups matched in relative intensity (% of maximal dynamic force), sets, reps, rest intervals — ensuring a fair comparison. (ResearchGate)
Training protocols:
On-bike RT: All-out pedal strokes against very heavy resistance (very low cadence) designed to hit ~70% MDF (maximal dynamic force) for ~7 pedal cycles in a given gear combination. (pjp.termedia.pl)
Off-bike RT: Squat-based gym resistance (similar loads relative to strength) alongside cycling training.
Outcomes measured: Strength (off-bike MDF, on-bike MDF), muscle-tendon structure (quadriceps cross-sectional area, patellar tendon thickness), various performance markers (max aerobic power, ventilatory threshold power, time to exhaustion) and discomfort symptoms. (PubMed)
Key Results and What They Tell Us
Here are the standout findings (in fitness-enthusiast friendly terms):
Strength Gains: Both RT groups improved off-bike maximal dynamic force (MDF), meaning they lifted/produced more force. The on-bike RT group also significantly improved pedalling-specific MDF (effect size ~0.67) — meaning better force production on the bike itself. (ResearchGate)
Muscle-Tendon Structure:
The off-bike group showed significant increases in quadriceps size (cross-sectional area) (ES ~0.22). (ResearchGate)
The on-bike group tended to augment quadriceps size (ES ~0.15) and significantly increased patellar tendon thickness (ES ~0.35) — which hints at tendon health and force transmission improvements without bulky gym sessions. (PubMed)
Performance Indicators: Both RT groups improved maximal aerobic power and power at ventilatory/respiratory compensation thresholds (though VO₂max did not change significantly). (ResearchGate)
Control Group Declined: The cyclists who dropped resistance training (control) saw declines in off- and on-bike MDF and quadriceps size (ES ≤ –0.40, –0.26 respectively) — reinforcing that doing nothing extra leads to strength and muscle loss even if you keep cycling. (pjp.termedia.pl)
Injury/Discomfort Signals: The off-bike RT group reported higher (though not statistically significant) lower-limb pain and stiffness relative to the on-bike group — suggesting gym resistance for cyclists may carry greater discomfort risk. (ResearchGate)
What it means in plain terms: If you’re a cyclist or fitness enthusiast who cycles regularly, adding high-intensity on-bike resistance efforts (low cadence, heavy gear) can give you nearly identical strength, muscle, and performance gains compared to adding gym squats — with less risk of discomfort and no need for extra gym equipment.
Why This Matters for You (and Builds on Part 1)
In Part 1 we concluded that both on-bike and off-bike resistance training “worked” in boosting strength and cycling performance. This new study takes a decisive step further: for many cyclists, you don’t need off-bike gym work if you properly program intense on-bike resistance efforts.
This shift has practical implications:
Saves time & logistics: No need to schedule extra gym sessions — you stay on the bike for everything.
Bike-specific strength carry-over: On-bike RT appears to improve pedalling-specific strength (MDF) more strongly.
Lower risk of pain/discomfort: Gym-based heavy resistance may provoke stiffness or pain in cyclists due to posture/spine interplay; on-bike heavy resistance seems gentler in that respect.
Seasonal maintenance: The study also shows that if you drop resistance training entirely (as the control group did) you lose strength and muscle even while cycling — so some form of RT should be maintained year-round.
For fitness enthusiasts who cycle but also dislike gym time or heavy lifts, this is a game-changer: you can hone strength, tendon resilience and cycling power on the bike itself.
Practical Implementation: How to Bring the Study into Your Training
Let’s translate the research into actionable steps:
On-bike Resistance Sessions (2× per week suggested):
Warm-up: 10-15 min easy spinning.
Main set:
Select a gear/chain ring combination that allows ~7 pedal strokes at very high resistance, achieving roughly ~70% of your maximal dynamic force (MDF) — similar to how the study programmed it. (pjp.termedia.pl)
Perform 5 sets of 7 all-out pedal strokes at very low cadence (e.g., ~40-50 rpm) — heavy gear resistance.
Full recovery (~3-5 min easy spin) between sets.
Cool-down: 10 min easy.
Off-bike Gym Option (if you still prefer it):
Full squats: 5 sets of 7 reps at ~70% of 1RM (or equivalent strength load) twice per week.
Ensure proper squat technique, focus on controlled eccentric and explosive concentric phases.
Hybrid/Seasonal Approach:
Base season: Use on-bike heavy resistance to build strength and tendon resilience.
Competition season: Maintain 1 session/week of on-bike RT or drop gym sessions to reduce fatigue but keep strength stimulus.
Off-season: If you like strength variety or gym access, you can include off-bike RT; but it’s not strictly necessary per the new findings.
Tracking & indicators:
Use power/torque meter or cadence sensor to monitor low-cadence heavy gear efforts.
Monitor discomfort/pain: If you experience stiffness in lower back or knees during off-bike sessions, consider switching to on-bike heavy resistance.
Keep an eye on strength/muscle markers if you have access (e.g., thigh circumference, quadriceps fullness) — the study noted muscle size declines when resistance training stops.
Discussion & Caveats
As always, some important considerations:
The study population: Well-trained male cyclists. If you’re a recreational rider, female, or newer to cycling, results may vary.
Duration: 10 weeks. We don’t yet know how long-term (>10 weeks) on-bike vs off-bike RT compare for multi-season strength/power retention. (pjp.termedia.pl)
Performance translation: Although strength and structural gains were observed, VO₂max did not change significantly — strength training isn’t a substitute for endurance volume.
Technique matters: On-bike RT must be correctly programmed. The gear/resistance, cadence, number of strokes etc must match the stimulus designed in the study.
Periodisation: When fatigue is high (e.g., race season), heavy on-bike sessions should be scaled back. Strength maintenance may suffice.
Individual variation: Some athletes may still benefit from gym work for mobility, glute/hamstring strengthening, core stability, or injury prevention — the study doesn’t say gym work is harmful, just that it may not be essential for strength-performance gains.
Conclusion
Building on our Part 1 discussion, this new 2025 study gives a clear message for the cycling-enthusiast: you can get strong, build better muscle-tendon structure and enhance pedalling performance—all without stepping into the gym—if you adopt a high-intensity on-bike resistance protocol.That means heavy gears, low cadence, all-out effort sets, twice weekly, layered into your cycling training.If you’ve been skipping strength work because gym access is tough or you just don’t enjoy it—this research offers freedom and simplicity.
So here’s your call to action: The next time you gear up, ask yourself—will you push through another set of squats in the gym, or will you drop into your hardest gear and pedal until your legs scream? Either way, you’re building strength—but now you know the on-bike route works.
Ride better. Train smarter.
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