Any professional triathlete will tell you: cycling and running are highly complementary. Both are an intense cardio workout that engage similar muscles and help improve your speed, VO2max, and endurance. Unlike running, however, cycling is a low-impact exercise, making it an ideal cross-training option for runners seeking to enhance their performance without putting undue stress on their joints.
Why runners should cycle
Cycling can benefit runners in 2 key ways: it aids in recovery and enhances overall performance.
For example, a low-intensity Zone 2 cycling session the day after a hard run flushes lactic acid from your leg muscles, promoting faster recovery. During rehabilitation, a low-impact cycling workout will help you reduce injury recovery time without placing additional stress on your joints.
Incorporating intense cycling workouts in your training program can target different aspects of your running potential. Hill climbs build strength, short all-out sprints and out-of-saddle rides spike your heart rate and boost speed, and long steady rides improve endurance. Complementing your running routine with these types of cycling workouts helps you break through plateaus and develop more power.
Both running and cycling activate similar muscle groups, but at different intensities and in distinct ways. Running engages your entire body with both eccentric and concentric movements, placing significant stress on your joints and spine. Cycling, on the other hand, focuses primarily on concentric movements, reducing impact while intensely engaging your quads, glutes, and core muscles. This makes it an excellent complement to your running routine.
Cycling improves running performance without injury risk
Running, especially long distances, puts pressure on your knees and joints, leading to a higher risk of injury. Studies show that high-intensity cycling is an effective way for runners to increase their training volume while limiting potential overuse injuries. This is particularly important for beginner runners, who may not have the endurance or training history to handle frequent high-impact workouts.
A study on long-distance runners tested different cycling HIIT protocols with varying work-to-rest ratios. Participants completed 6×10-second sprints with varying rest periods—30 seconds, 80 seconds, and 120 seconds—before and after a 3 km run. The results showed that shorter rest intervals were most effective at improving running time and endurance, while medium rest periods boosted peak power output, and longer rest intervals enhanced average power production.
This means runners can select the right cycling workouts to target specific areas of their running performance.
Cycling workouts that improve running performance
1. All-out sprints
Sprint interval training on a stationary bike is the most time-efficient way to boost your VO2max, build more power, and increase speed. Regular sprint training will improve your aerobic and lactate threshold—key indicators of athletic performance.
Recent research suggests that fewer and shorter all-out sprints result in a similar or greater improvement in VO2max than more or longer sprints. For example, CAROL Bike’s signature REHIT workout that consists of just 2×20-second sprints will increase your VO2max by 12% in just 8 weeks—similar to classic Wingate 4-6 30-second sprints, but in less time.
CAROL’s AI-personalization learns to push you to your limits during the sprints leading to significant body adaptations. You develop more mitochondria, your blood plasma volume increases, and your heart gets stronger. REHIT duration varies from 5-8 minutes 40 seconds.
Sample REHIT workout:
- Warm-up: 20 sec – 2 mins of easy pedaling
- Sprint 1: 20 sec of all-out effort
- Recovery: 1-3 mins of easy pedaling
- Sprint 1: 20 sec of all-out effort
- Cool down: 3 mins of easy pedaling
CAROL Bike offers several more intense variations of all-out sprints for advanced athletes: you can try a tougher version of REHIT with 3×20-second sprints, a longer variation with 10×6-second sprints, and the toughest workout in the lineup with 30×4-second sprints.
REHIT on CAROL is scientifically proven to improve your health and fitness in 90% less time compared to traditional cardio.
2. Out-of-saddle ride
Cycling out of the saddle mimics the upright posture of running, engaging muscles like your calves and shins to stabilize your feet on the pedals. The goal of an out-of-saddle ride is to maintain an almost motionless torso position, making it especially beneficial for strengthening your core and improving balance—essential for proper running form and injury prevention.
Out-of-saddle sprints are more intense, so they’re typically shorter and alternated with seated sprints for recovery.
Sample out-of-saddle workout:
- Warmup: 10 mins of easy pedaling
- 10-sec all-out standing sprint
- 1-min rest
- Repeat x4
- 5 mins: Easy pedaling
- 30-sec seated sprint
- 30-sec rest
- Repeat x6
- Cooldown: 10 mins of easy pedaling
3. Long intervals
Research shows that longer high-intensity cycling intervals are also effective for improving running performance. In one study, 14 male triathletes were split into 2 groups: 1 performed long high-intensity intervals (6-8 x 5-minute intervals), while the other focused on shorter sprints (9-11×10, 20, and 40-second sprints). Both groups saw significant gains in VO2max and moderate increases in aerobic power, but only those in the long-interval group saw a notable reduction in their 5 km run time.
To improve your running time, try starting with a classic 5×5 interval workout.
Sample long intervals workout:
- 5 mins – Warm-up
- 5 mins – Cycling at maximum intensity (110%-120% FTP)
- 5 mins – Rest
- Repeat x5
- 5 mins – Cooldown
4. Hill ride
During a hill ride, you alternate sprinting in high gear with rest periods or low-resistance, high-cadence sprints. This type of training builds your power output, activates your core, and improves your lactate threshold. You can add out-of-saddle sprints to your hill ride to make it harder.
Sample hill ride workout:
- Warmup: 5 mins of easy pedaling
- 1-min hill climb at 80 rpm and high resistance
- 2-min hill climb at 60 rpm and high resistance
- 1-min rest
- Repeat x3
- 3-min hill climb as hard as you can
- Cooldown: 5 mins of easy pedaling
5. 60-minute endurance ride
Endurance rides build your aerobic base, improving cardiovascular health and overall endurance. Despite common misconceptions, they are crucial not only for marathon runners but for athletes of all levels. Zone 2 training, in particular, improves performance across Zones 3-5, helping you build speed while reducing fatigue. It also trains your body to handle long-distance efforts, making it an essential part of any runner’s regimen.
For maximum benefits, aim for at least 60 minutes in your Zone 2/ on the border with Zone 3 (68-75% of your threshold heart rate). Unsure how? Try one of CAROL Bike’s Zone 2 rides.
6. Recovery workout
After an intense run, a low-impact cycling session at moderate cadence (80 rpm) and low resistance aids recovery by increasing blood flow and flushing out metabolic byproducts.
Training program for runners
To build endurance and improve your running performance, incorporate 1-2 cycling workouts into your weekly training plan. And don’t forget to leave at least 1 day a week for complete rest to avoid injuries.
A good rule of thumb is that your cycling sessions should generally last 2-2.5 times longer than your run, so if you’re running for an hour, schedule a 2-2.5-hour Zone 2 cycling session.
Here’s an example of an intermediate running plan that integrates cycling sessions. You can adapt this training plan by adding more workouts or focusing on a certain type of workout. For example, if you are training for a marathon, consider incorporating more endurance rides in place of interval workouts. Conversely, if your goal is to boost speed, prioritize all-out sprints to maximize your gains.
Sample training plan (intermediate):
- Monday – Running session
- Tuesday – Recovery workout: Zone 2 cycling
- Wednesday – Running session
- Thursday – Rest day
- Friday – Interval cycling workout (REHIT or long intervals)
- Saturday – Rest day or Zone 2 cycling
- Sunday – Rest day
Conclusion
Cycling offers substantial benefits for runners, from boosting endurance to improving cardiovascular fitness and strength. Whether you’re looking to break through a plateau or prevent injury, adding cycling to your routine can take your running performance to the next level.
For the most efficient results in cycling for runners, start with CAROL Bike’s REHIT—the shortest, most effective workout designed for maximum fitness gains in minimal time.
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