Strength & ConditioningAnswer

SHOULD CYCLISTS DO PLYOMETRICS?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Yes — particularly for masters cyclists over 40 who are losing fast-twitch fibre capacity, and for riders who want to improve sprint output or top-end power. Box jumps, drop jumps, and bounding exercises done in sets of 5–8 reps provide a neuromuscular stimulus that neither riding nor heavy lifting fully replicates. Start with 2 sets of 5 reps per movement and build over 4–6 weeks.

KEY TAKEAWAYS

Plyometrics recruit fast-twitch fibres and improve rate of force development — a stimulus riding alone does not provide.
For masters cyclists over 40, plyometrics are among the few tools that slow fast-twitch fibre loss.
Keep plyometric volume low: 2–3 exercises, 2–3 sets of 5–8 reps, twice a week maximum.
Introduce plyometrics only after 8+ weeks of basic strength work to protect joints.

WHO THIS IS FOR

IS THIS YOU?

The masters cyclist wanting to preserve sprint capacity

You're over 40, noticing the snap is going out of your efforts, and want the specific stimulus that reverses it.

The club racer wanting better sprint power

You want to improve your top-end power in crits or sprint finishes but don't know if plyometrics transfer.

THE ROADMAN VIEW

Andy Galpin made a point on the podcast that stuck with Anthony: fast-twitch fibres don't just weaken with age, they literally die. And the only stimulus that preserves them is one that demands they produce force quickly. Low-cadence grinding and heavy slow lifting have their place, but neither of them trains the fast-twitch capacity that makes the difference in a 20-second sprint or a sharp acceleration.

Plyometrics do that. Box jumps, drop jumps, bounding, skipping — these are exercises that demand explosive force production. For the masters cyclist who wants to keep their punch well into their fifties, this is part of the prescription alongside heavy compound lifting. You are not doing P90X. You are doing 2–3 exercises, 5 reps each, twice a week.

The caveat matters: plyometrics on unprepared joints are a fast track to injury. You need 8+ weeks of strength foundation before jumping. Connective tissue adapts slower than muscle — tendons and ligaments need the groundwork before they handle repeated impact loading.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Andy GalpinProfessor of Kinesiology, Cal State Fullerton; muscle physiologist
Fast-twitch fibre loss is the primary mechanism of age-related cycling power decline, and it requires a specific stimulus to slow: explosive, high-rate-of-force-development work. Plyometrics directly address this. For masters endurance athletes, low-volume explosive work is one of the most important and most neglected additions to the programme.
Hear it: The Science Of Getting Faster After 40 | Dr Andy Galpin
Roadman Cycling — masters training researchRoadman Cycling — masters strength and power episode
New research on masters cyclists confirms that those who maintained plyometric and explosive work alongside endurance training retained significantly more sprint power and peak cadence capacity than those who focused exclusively on volume and traditional strength training.
Hear it: Heavy Strength Training for Cyclists Over 40 | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Build 8 weeks of strength foundation first
Do not add plyometrics until you can complete 3 sets of 8 Bulgarian split squats with good form at a meaningful load. Joints need this preparation. Rushing to plyometrics without it is how cyclists end up with tendon problems.
Start with box jumps and squat jumps, 2 sets of 5
Box jump onto a 50–70cm box: land softly, step down. Squat jump: descend slowly, explode up. Two sets of 5 reps per exercise at the start of a strength session, when the neuromuscular system is fresh. This is the minimum effective dose for fast-twitch stimulus.
Progress to drop jumps after 4 weeks
Step off a low box (30–40cm) and immediately jump upon landing — minimising contact time is the goal. This is a higher-intensity plyometric that trains reactive strength. 2 sets of 5. Add this only when box jumps are comfortable and controlled.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEAdding plyometrics before building strength foundation.
FIXPlyometrics load joints with high impact force. Without 8+ weeks of progressive strength work, tendons and ligaments aren't prepared. Build first, jump second.
MISTAKEDoing plyometrics with poor landing mechanics.
FIXLand with a soft knee bend, weight balanced, and immediately controlled — not locked out or crashing. Poor landings turn a training stimulus into a knee injury.
MISTAKEOverdoing plyometric volume.
FIXMore is not better with explosive work. 2–3 exercises, 2–3 sets of 5–8 reps, is the ceiling for cyclists. High volume plyometrics belong in sprint sports, not endurance training.

FAQ

FREQUENTLY ASKED QUESTIONS

Will plyometrics improve my cycling sprint?

Yes, over time. Plyometrics improve rate of force development — how quickly you can produce peak power — which directly influences sprint output. 6–8 weeks of consistent low-volume plyometric work typically improves peak sprint power.

Are plyometrics safe for older cyclists?

Yes, with the right preparation. Build 8 weeks of strength foundation first. Then start with low-box jumps and squat jumps at low volume. The stimulus is exactly what masters cyclists need to counter fast-twitch fibre loss.

What are the best plyometric exercises for cyclists?

Box jumps, squat jumps, drop jumps, bounding, and lateral hops. These train the lower body explosive patterns most relevant to cycling acceleration and sprint power.

Can I do plyometrics at home?

Yes. Squat jumps and bounding require no equipment. Box jumps need a stable surface — a low step or a porch step works at the start. Most of the low-volume plyometric protocol for cyclists is home-compatible.

Should plyometrics replace strength training for cyclists?

No. They are a complement, not a replacement. Strength training builds the foundation that makes plyometrics safe and effective. Both belong in a complete off-the-bike programme, at the right ratio.

RELATED EPISODES

HEAR THE CONVERSATIONS

The Science Of Getting Faster After 40 | Dr Andy Galpin

Heavy Strength Training for Cyclists Over 40 | Roadman Cycling

Get Faster After 40: Masters Cycling Training | Roadman Cycling