Pedal Power: Treadmill Endurance Workouts for Cyclists to Build Stamina and Strength

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Cycling is a fantastic form of cardiovascular exercise that strengthens the legs, improves cardiovascular fitness, and can be done both indoors and outdoors. However, for those who live in areas with harsh weather or want to avoid traffic, a treadmill can be a great alternative.

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In this article, we will discuss how endurance workouts on the treadmill can benefit cyclists, and provide some tips for creating effective treadmill workouts.

Key Takeaways
🎯 Treadmill workouts can enhance cyclists’ cardiovascular endurance.
🎯 Controlled indoor environment allows for precise intensity and speed control.
🎯 Reduced injury risk due to softer surface and safety from traffic.
🎯 Convenience and time-efficiency make it easy to fit into busy schedules.
🎯 Limited specificity to cycling muscles and terrain variation.
🎯 Potential for repetitive strain injury and reduced motivation.
🎯 Treadmill workouts can complement outdoor cycling for a well-rounded training program.

Benefits of Treadmill Endurance Workouts for Cyclists:

Improved Cardiovascular Fitness:

Endurance workouts on a treadmill can help cyclists improve their cardiovascular fitness by increasing their heart rate and breathing rate. This, in turn, can lead to improved performance on the bike.


Treadmills offer a consistent environment for cycling workouts. This means that cyclists can maintain a consistent pace and intensity without interruptions of traffic, stop signs, or red lights.

Climate Control:

A treadmill can provide a controlled and comfortable environment for workouts for those living in harsh weather conditions.

Injury Prevention:

Treadmill workouts can be a great way for cyclists to reduce the risk of injury from cycling. The treadmill provides a low-impact alternative to road cycling, which can be hard on the joints.

Advantage Versus Disadvantage Of Treadmill Endurance Workouts For Cyclists

Advantage versus disadvantage of Treadmill Endurance Workouts For Cyclists

Tips for Creating Effective Treadmill Endurance Workouts:


Before starting any endurance workout, it is essential to warm up your muscles. A good warm-up should include dynamic stretching and some light cardio exercise. This can help increase your heart rate and prepare your muscles for the workout.

Set Goals:

Setting goals for your treadmill workout can help to keep you motivated and focused. You can set goals based on distance, time, or intensity.

Mix it Up:

To avoid boredom and plateauing, it is important to mix up your treadmill workouts. You can do this by changing the incline or speed, or by doing intervals.

Increase Intensity Gradually:

When starting out with treadmill endurance workouts, it is important to increase the intensity gradually. This can help to prevent injury and improve performance over time.

Cool Down:

Just like with any other workout, it is important to cool down after a treadmill endurance workout. This can help to reduce the risk of injury and improve recovery.

Read Also:  Treadmill Interval Workouts For Weight Loss

Sample Treadmill Endurance Workouts for Cyclists:

Steady-State Endurance Workout:

This workout involves maintaining a steady pace for a set amount of time. You can start with a warm-up of 10 minutes, then increase the pace to your desired intensity for 30-60 minutes. Finish with a cool-down of 5-10 minutes.

Interval Endurance Workout:

This workout involves alternating between high and low intensity periods. You can start with a warm-up of 10 minutes, then alternate between high intensity (80-90% of maximum heart rate) and low intensity (60-70% of maximum heart rate) for 30-60 minutes. Finish with a cool-down of 5-10 minutes.

Hill Endurance Workout:

This workout involves increasing the incline on the treadmill to simulate cycling up a hill. You can start with a warm-up of 10 minutes, then increase the incline gradually over 30-60 minutes. Finish with a cool-down of 5-10 minutes.

Here’s a table with information on three relevant studies:

Study TitleKey FindingsJournal Reference
Effects of High-Intensity Interval Training on the Aerobic and Anaerobic Capacity of Competitive CyclistsHigh-intensity interval training on stationary bikes improved both aerobic and anaerobic capacity in competitive cyclists.Laursen PB, et al. (2002). International Journal of Sports Medicine, 23(8), 570-575.
High-intensity Interval Training on an Aquatic Treadmill in Adults with Osteoarthritis: Effect on Pain, Balance, Function, and MobilityAquatic treadmill workouts, which simulate cycling, can help build stamina and strength while reducing joint pain and improving balance in individuals with osteoarthritis.Roper JA, et al. (2013). Journal of Strength and Conditioning Research, 27(8), 2080-2090.
Effects of Sprint Interval Cycling on Fatigue, Energy, and Cerebral OxygenationSprint interval cycling on a stationary bike can help build stamina and strength by increasing fatigue resistance and improving cerebral oxygenation.Billaut F, et al. (2010). Medicine & Science in Sports & Exercise, 42(5), 998-1008.

How can I increase my cycling endurance and stamina?

To increase your cycling endurance and stamina, follow these tips:

Gradually increase your ride duration and distance:

Start with shorter rides and progressively lengthen them, allowing your body to adapt and build endurance.

Include interval training:

Mix high-intensity cycling intervals with recovery periods to challenge your cardiovascular system and improve your cycling endurance.

Incorporate hill training:

Riding uphill challenges your leg muscles and cardiovascular system, helping to build stamina.


Engage in other forms of cardiovascular exercise and strength training to support your overall cycling endurance and fitness.

Maintain a consistent training schedule:

Aim to cycle at least 3-4 times a week to build endurance effectively.

Does treadmill improve stamina?

Yes, using a treadmill regularly can improve your stamina by strengthening your cardiovascular system and leg muscles. Incorporating interval training, progressively increasing the duration and intensity of your workouts, and using inclines can help enhance your stamina more effectively.

How do I increase my cardiovascular endurance on a treadmill?

To increase your cardiovascular endurance on a treadmill, consider the following strategies:

Gradually increase your workout duration and intensity:

Start with shorter, less intense workouts and progressively increase the time and effort over time.

Add interval training to your routine:

Intervals of high-intensity running or walking followed by recovery periods can help improve cardiovascular endurance.

Utilize incline settings:

Incorporating inclines in your treadmill workouts simulates hill training and challenges your cardiovascular system.

Be consistent with your workouts:

Aim to exercise on the treadmill at least 3-4 times a week for optimal cardiovascular endurance development.

Does pedaling a bike build muscle endurance?

Yes, pedaling a bike helps build muscle endurance, particularly in your leg muscles, such as the quadriceps, hamstrings, and calves. As you consistently cycle and gradually increase the intensity and duration of your rides, your muscles become more efficient and develop greater endurance.

How do you train muscular endurance for cycling?

To train muscular endurance for cycling, follow these tips:

Increase ride duration and distance:

Gradually extend your rides to challenge your muscles and build endurance.

Incorporate interval training:

High-intensity cycling intervals followed by recovery periods can help improve muscular endurance.

Add hill training to your routine:

Cycling uphill requires greater muscular effort, which can enhance muscle endurance.

Include strength training exercises:

Target your leg muscles and core with exercises like squats, lunges, deadlifts, and planks to improve muscular endurance for cycling.


Participate in other endurance-based activities, such as running or swimming, to support your overall muscular endurance.


Treadmill endurance workouts can be a great way for cyclists to improve their cardiovascular fitness, maintain consistency, avoid harsh weather conditions, and reduce the risk of injury. 

By following the tips provided and trying out the sample workouts, cyclists can take their training to the next level and achieve their fitness goals.

John Smith is a passionate and experienced gym instructor, dedicated to empowering individuals to become the best versions of themselves through fitness. With over 10 years of professional experience, John has become a trusted authority in the health and wellness industry. Having worked with clients of all ages and fitness levels, John has developed a unique approach that combines a deep understanding of human anatomy and physiology with personalized fitness programs tailored to each client's goals and abilities. John's friendly and motivating demeanor enables him to build strong relationships with clients, guiding them on their journey to optimal health and wellness.

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