The Top Six Bicycling Workouts Of 2022

2022 was a great year for the workout, and we have chosen the top six from the fifty-plus we created over the year.

By Mallory Creveling |

Every week, Bicycling showcases one strength, cardio, or mobility  workout, designed to support cyclists’ time in the saddle. Created with top trainers, these routines include a mix of lower-body, upper-body, total-body, and core-focused routines. They’re designed to get you moving in ways you don’t get to on the bike, taking your muscles and joints through full ranges of motion, and challenging your body with fresh exercises.

While we created more than 50 workouts last year, these six stood out as the most popular among Bicycling readers. Try them out for the first time or revisit after doing them before. Either way, these will make your muscles strong and resilient so you can take on longer, faster miles with reduced risk of injury.


1) At-Home Back Workout

Working the back of the upper body is crucial for cyclists who sit in a forward-leaning position on the bike (and maybe also at a computer most of the day). Let this routine improve your posture, while helping you sidestep aches!


2) Transverse Abdominis Exercises

Strengthen the deep core muscles that keep you steady on the bike and help you ride efficiently! All you need are these six moves.


3) Hip Mobility Workout

Hips feeling tight after a long ride or a day at your desk? This mobility workout will loosen them up, making them perfect for a pre or postride routine.


4) Leg Day Workout

Your glutes, quads, hamstrings, and even your calves power your pedal stroke. Get them strong with these exercises, designed for heavy weight training.


5) Calisthenics Workout

A bodyweight routine you can do anywhere! Follow these no-equipment exercises that target your entire body, and get your heart rate up.


6) Full-Body Circuit Workout

These challenging exercises target multiple muscle groups at one time, so you get a super efficient, effective workout! Grab a set of dumbbells and focus on strong form.


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