---
title: "Heavy squats. Faster TTs."
date: 2025-09-28
categories: ["Strength","Training"]
url: https://www.semiprocycling.com/digest/heavy-squats-faster-tts
author: Damian Ruse (SEMIPRO Cycling)
---
# Heavy squats. Faster TTs.

![](https://www.semiprocycling.com/digest/images/c4dc65b8f7882d60a55fbb53.webp)

A 2025 systematic review and meta-analysis in cyclists found that heavy strength training improved cycling efficiency, anaerobic power and time-trial performance, with no clear change in VO2max or maximal steady state. In short, you get faster mostly by moving more economically. Certainty of evidence was low, but the direction is consistent.

As useful context, on-bike pedalling forces are a modest fraction of maximal leg force even at low cadence, which helps explain why neural and tendon adaptations from lifting can improve efficiency without needing “cyclist-specific” gym loads on the bike.

How to apply it

- Prioritise low-volume, high-quality lifts: 2 days per week, 3–5 sets of 3–6 reps at ~80–90 percent 1RM for squats or trap-bar deadlifts. Rest 2–3 minutes. Keep 1–2 reps in reserve.
- Pair with 1–2 accessory moves for posterior chain and single-leg control.
- Place heavy days 24–48 hours from key bike intervals. In-season, hold 1 day per week for maintenance.
- Judge success by better sub-threshold speed and steadier late-ride power, not a bigger 1RM.

Reference: [https://pubmed.ncbi.nlm.nih.go...](https://pubmed.ncbi.nlm.nih.gov/40632222/)

## On my mind: Just Today’s Task

I once read about a man walking 1,600 kilometres. Every morning, he’d wake up, forget the total distance, and say to himself, *“Today I’ll cover 40 kilometres. Then I’ll rest.”*

That stuck with me.

It’s easy to get lost in the size of a goal whether it’s preparing for a big race, building something from scratch, or getting your health back on track. I’ve done it too. Looked too far ahead, overwhelmed myself, and stalled.

But every time I’ve made real progress, it’s come from focusing on just today’s task. Not the whole journey. Just the 40 kilometres in front of me.

Then rest.

Then repeat.

Damian