STRENGTH FOR CYCLISTS
GET THE 2-DAY CYCLIST GYM PLAN
Two sessions a week. Built around big riding loads, not gym-bro hypertrophy. The same template our coached riders use through base and build.
WHO THIS IS FOR
IS THIS YOU?
The runner moving aerobic work to the bike
You want a bounded planning reference without treating the ride as identical to the run.
The cyclist adding running
You need to account for a new session while respecting running impact and tissue tolerance.
THE ROADMAN VIEW
The Roadman view
A conversion only makes sense after naming the outcome. Energy cost, tissue load and race preparation are three different jobs.
Roadman uses the 2024 Compendium to expose the population-average MET arithmetic. We do not predict FTP from a running time or running race performance from FTP.
If symptoms, recovery or event specificity matter, those signals outrank a generic conversion output.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Barbara Ainsworth, Bryce Herrmann and colleagues2024 Adult Compendium research team
The Compendium standardises population activity-energy costs with named MET values. It supports transparent MET-minute arithmetic, not claims that two sports are interchangeable.
- Menges and colleagues2026 running/cycling cross-training review authors
Their seven-trial meta-analysis found no clear between-group differences in the assessed outcomes, but limited, heterogeneous evidence did not establish interchangeability.
PRACTICAL APPLICATION
DO THIS WEEK
Name both speeds
Choose the source and target activity categories rather than applying one ratio to every run and ride.
Match one metric
For estimated energy cost, multiply source MET by minutes and divide by target MET. Do not rename that result training equivalence.
Restore the missing load
Review impact, symptoms, sport-specific purpose, terrain, wind, drafting and recovery before changing the programme.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEMultiplying every run by a fixed three-to-one ratio.
FIXName the selected speeds and metric. The result changes when either activity category changes.
MISTAKECalling equal MET-minutes equal training stress.
FIXTreat MET-minutes as an energy-cost estimate and monitor biomechanical, physiological and subjective load separately.
MISTAKEUsing the result as injury-rehabilitation clearance.
FIXA calculator cannot assess tissue tolerance or symptoms. Follow an appropriately qualified rehabilitation plan.
FAQ
FREQUENTLY ASKED QUESTIONS
How many cycling miles equal one running mile?
What cycling distance is equivalent to a 5K run?
Can I use TSS or TRIMP instead?
Can I convert running pace to cycling FTP?
Can cycling replace a run during injury?
Is 30 minutes cycling equal to 30 minutes running?
NOT DONE YET
STOP GUESSING. START PROGRESSING.
Not Done Yet is structured coaching for cyclists who want more than generic plans. Personalised programming, direct coach access, and a community of riders pushing each other forward — $195/month.
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