STRENGTH AND CONDITIONING TESTS FOR CYCLISTS

Simply clocking up miles won’t make you a better cyclist. If you want to ride faster and last longer, time in the saddle alone isn’t enough. That’s why we’ve teamed up with the professionals at the STACA Elite Institute. This time, we’re focusing on testing — why it matters, what we can measure, and how.

Some might say testing is unnecessary. That it’s enough to just ride, follow a generic training plan from the internet, and improvement will come naturally. To a certain extent, that’s true — especially for beginners. They tend to improve with almost any consistent activity. But this approach has its limits.

At a certain point, progress slows down or stops altogether. Without more precise data and a targeted approach, further improvement won’t come. And this is exactly where testing becomes crucial. Cycling is unique in that the difference between a pace we can sustain long-term and one that pushes us over the edge is very small. Sometimes just a few extra watts can turn a controlled effort into a rapid collapse.

That’s why testing is essential. It allows us to pinpoint exactly where our limits lie and set up training accordingly, ensuring it’s effective. We avoid training too hard or too easily and instead work at the precise intensity that drives improvement. Testing also helps identify weaknesses — whether it’s insufficient endurance, weak legs, or a poor ability to handle higher intensities. Without data, we’re often just guessing. Testing gives us clear answers. Simply put, testing isn’t a luxury — it’s a tool that turns random riding into systematic, sustainable progress.

What can we test?

Today, we can test almost anything — from maximum power and muscle imbalances to respiratory muscle strength. The more data we have, the clearer the picture of where we are and what we need to work on.

Every rider is different. One may have excellent fitness but be limited by weaker legs. Another may produce strong power but struggle with breathing mechanics or lactate processing. Various imbalances are also common, potentially limiting performance or increasing injury risk over time.

That’s why it’s important to look at performance holistically. A single metric like FTP provides a basic overview, but only a combination of tests reveals true strengths and weaknesses. Testing doesn’t just answer “where are we now?” — it shows direction. It identifies the key limiting factor holding us back, whether it’s strength, endurance, technique, or physiology.

The most common test: FTP

A properly set FTP helps us understand our real limits and how long we can sustain a given effort. At FTP, we should be able to hold the effort for roughly an hour. But even a slight increase above it significantly shortens that duration.

A good example is riding uphill with a friend whose FTP is 20 watts higher than yours. You might manage to stay with them for a while and even reach the top together. But the difference shows immediately afterwards — you’re completely exhausted, while they simply shift into a harder gear and carry on.

FTP can be tested in several ways. The most common is the 20-minute test, where a rider goes all-out for 20 minutes, and FTP is calculated as 95% of the average power. Another option is the full one-hour test, which is more accurate but rarely used due to its difficulty.

Field tests, however, are always influenced by factors like pacing strategy, mental state, and fatigue. The most accurate results come from lab testing, such as lactate measurements, which identify the exact point where lactate begins to accumulate — the true physiological threshold.

VO₂ Max

VO₂ max is defined as the maximum amount of oxygen the body can utilise per minute and is a key indicator of endurance performance. It reflects how much oxygen the body can take in, transport, and use in the muscles during intense exercise.

The higher your VO₂ max, the more efficiently your body uses oxygen and the greater performance you can sustain, especially over longer efforts.

Testing VO₂ max outside a lab is difficult. While estimates exist, without a mask-based measurement we’re essentially guessing. Lab testing provides not only VO₂ values but also metrics such as carbon dioxide output (VCO₂), ventilation (VE), breathing rate, and tidal volume.

It’s also important to note that VO₂ max alone isn’t enough. Without sufficient capillarisation (the network of small blood vessels in muscles), the body can’t effectively deliver oxygen where it’s needed. You might have a “big engine” but be unable to fully use it.

This is why low-intensity training — typically Zone 2 — is crucial. It improves capillarisation, enhances oxygen utilisation, and increases overall efficiency. As a result, both endurance and high-intensity performance improve.

Respiratory muscles

Respiratory muscle testing assesses the strength and function of muscles involved in breathing, particularly the diaphragm and intercostals. Common metrics include MIP (maximal inspiratory pressure) and MEP (maximal expiratory pressure).

For cyclists, this is more important than it might seem. At higher intensities, breathing muscles consume a significant amount of energy. If they fatigue quickly, the body limits oxygen delivery to working muscles.

In simple terms, we want oxygen going to our legs — not wasted on inefficient breathing. Stronger respiratory muscles improve performance, especially at high intensities.

The good news is that respiratory muscles can be trained using specific breathing devices. Regular training can improve breathing efficiency, delay fatigue, and enhance overall performance.

Maximal strength

Maximal strength testing, typically in the 3–5 repetition range (3–5RM), shows how much load we can handle at low reps — our true strength capacity.

For cyclists, this is more important than it might seem. It’s not about muscle size but efficiency. Greater maximal strength means we use a smaller percentage of our capacity when pedalling, improving efficiency and reducing fatigue.

Think of it like engines: a Formula 1 car has a much smaller engine than a Ford Mustang GT, yet delivers far greater performance. It’s not about size — it’s about efficiency.

Tests are usually performed with exercises such as squats, deadlifts, or leg press, always with proper technique. Improvements are most noticeable in climbs, accelerations, and sprints.

VALD ForceDecks

VALD ForceDecks represent a modern approach to strength testing. They measure ground reaction forces during movements such as jumps or squats, providing detailed data on performance, asymmetries, and force production.

For cyclists, they’re particularly useful for identifying strength differences between the left and right leg, which impacts both performance and injury risk. They can also detect fatigue and reduced power output, helping refine training focus.

InBody

InBody is a modern body composition analysis method using bioelectrical impedance to measure different components of the body. Unlike a standard scale, it distinguishes muscle mass, fat, water, and their distribution.

For cyclists, this is crucial. Performance isn’t just about watts, but watts per kilogram. We often obsess over saving grams on the bike while carrying extra weight ourselves.

Excess fat is essentially dead weight, especially on climbs. On the other hand, sufficient muscle mass — particularly in the lower body — is key for efficient power transfer. Regular measurements help track whether weight loss comes from fat rather than muscle and whether training leads to muscle gains.

Conclusion

We now know that riding outdoors is great, but testing provides the precise data needed to significantly improve both training and performance. It shows where our limitations lie, what to work on, and how to progress.

Regular re-testing is just as important. It tells us whether we’re truly improving or just standing still. What applied three months ago may no longer be relevant today.

Finally, it’s important to remember that cycling should be enjoyable. It’s not just about watts, FTP, or VO₂ max — it’s also about the views, nature, coffee and cake, and time spent with friends and family.