1RM and strength calculator for cyclists

Your one-rep max (1RM) is the heaviest weight you can lift once with good form. You do not need to test it: lift a weight for 3 to 10 clean reps and the calculator estimates your 1RM (average of the Epley and Brzycki formulas). It then gives you the loads for each phase of a cyclist strength plan.

Calculator

Exercise

Weight lifted

Clean reps

Body weight (optional)

Estimated 1RM, back squat

91.5kg

Epley 93.3 · Brzycki 90.0

That is 1.22 × body weight.

Phase	Sets × reps	% 1RM	Load	Reps in reserve
Foundation (first 4–6 weeks)	2–3 × 8–10	65–75 %	60–70 kg	2–3
Max strength (off-season / base)	3–4 × 3–6	75–85 %	70–77.5 kg	1–2
In-season maintenance (1×/week)	2 × 3–5	75–85 %	70–77.5 kg	2

Rep-max table

Reps	% 1RM	Load
1	100 %	92.5 kg
2	95 %	87.5 kg
3	93 %	85 kg
4	90 %	82.5 kg
5	87 %	80 kg
6	85 %	77.5 kg
8	80 %	72.5 kg
10	75 %	70 kg
12	70 %	65 kg

1RM = average of Epley (w × (1 + reps/30)) and Brzycki (w × 36 ÷ (37 − reps)). Phase loads match the LeCoach strength training plan for cyclists.

Why cyclists should know their 1RM

Strength training makes cyclists faster and more durable when the load is heavy enough to improve maximal force, and light enough on volume that it does not wreck your riding. Getting that balance right starts with knowing your one-rep max (1RM): the heaviest weight you can lift once with good form. Every load in a strength plan is a percentage of it.

You do not need to test a true 1RM, which is hard to do safely without experience. A set of 3 to 10 clean reps tells you almost as much. This calculator, part of the free LeCoach cycling calculators, estimates your 1RM from that set and turns it into the loads for each phase of a cyclist strength plan.

How the 1RM estimate works

Two formulas are widely used to predict 1RM from a set of reps:

Epley: 1RM = weight × (1 + reps ÷ 30)
Brzycki: 1RM = weight × 36 ÷ (37 − reps)

They agree closely between 3 and 6 reps and drift apart above 10 reps. The calculator uses the average of the two.

Worked example. You squat 80 kg for 5 clean reps. Epley gives 93.3 kg, Brzycki 90.0 kg, so your estimated 1RM is about 91.5 kg. At a body weight of 75 kg, that is 1.22 times body weight.

"Clean" means every rep with full range and good technique, stopping when the next rep would break form, not when you physically cannot move the bar. That keeps the estimate honest and the set safe.

Loads for each phase

These are the same phases and percentages as in our strength training plan for cyclists:

Phase	When	Sets × reps	Load	Reps in reserve
Foundation	First 4 to 6 weeks in the gym	2–3 × 8–10	65–75 % of 1RM	2–3
Max strength	Off-season and base	3–4 × 3–6	75–85 % of 1RM	1–2
In-season maintenance	Race season, once a week	2 × 3–5	75–85 % of 1RM	2

For the 91.5 kg squat in the example, that means about 60 to 70 kg in the foundation phase, and 70 to 77.5 kg in the strength and maintenance phases.

Why heavy and low reps? Cycling already trains muscular endurance. What it does not train is maximal force. Heavy sets of 3 to 6 reps improve force and the nerve signals that drive it, without adding much muscle mass. High-rep "burn" sets mostly duplicate what you already get on the bike.

Reps in reserve (RIR) means how many more reps you could have done. A set of 5 with 2 in reserve means you could have done 7. Training close to, but not at, failure gives most of the strength benefit with much less fatigue for your next ride.

Want this worked out for you every day? LeCoach builds your training around your own numbers.

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The lifts that matter for cyclists

Back squat or front squat: the main lower-body force builder.
Trap bar deadlift or Romanian deadlift: hip extension, the movement that drives the pedal down.
Bulgarian split squat and step-ups: single-leg strength and stability, closer to the pedalling pattern.
Hip thrust: glute strength, useful for riders who struggle to recruit the glutes on the bike.
Leg press: an option if squatting is not possible, though less demanding on stability.

Pick one or two main lifts plus one single-leg lift. That is enough. Add core work as described in our guide to core training for cyclists.

Fitting strength around your riding

Two sessions a week in the off-season, one in-season.
Put gym sessions on the same day as hard rides (ride first, lift later) or the day after an easy ride. Avoid lifting heavy the day before your key interval session.
Expect some heavy legs in the first two to three weeks of a new phase. It passes.
Never drop the load in-season, drop the sets. Two heavy sets once a week maintain strength for months. Stopping completely loses most of it within a few weeks.

Common mistakes

Starting too heavy. The foundation phase exists to build technique and tissue tolerance. Skip it and you risk injury.
Using bodybuilding volume. Fifteen sets per muscle group per week will cost your riding. Cyclists need far less.
Training to failure. It adds fatigue without adding much strength for endurance athletes.
Estimating 1RM from 15+ reps. The formulas lose accuracy above about 10 reps. Use a heavier set.
Testing on tired legs. A set after a long ride underestimates your 1RM.

When the plan changes

Masters riders benefit even more from strength training because it slows the age-related loss of muscle and bone. Keep the heavy work, but allow more recovery between sessions.
Riders new to lifting should spend 6 weeks or more in the foundation phase.
During a heavy riding block, it is fine to drop to maintenance even in the off-season.
Before a goal event, stop heavy lifting 7 to 10 days out.

LeCoach answers questions about gym work in the context of your actual plan and training load, so you can ask where a strength session fits in your week and why.

Sources

Epley B. Poundage chart. Boyd Epley Workout. Body Enterprises, 1985.
Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. Journal of Physical Education, Recreation and Dance, 1993;64(1):88-90.
Rønnestad BR, Mujika I. Optimizing strength training for running and cycling endurance performance: a review. Scandinavian Journal of Medicine and Science in Sports, 2014;24(4):603-612.

Frequently asked questions

How do I calculate my one-rep max?

Lift a weight for 3 to 10 clean reps and enter the weight and reps in the calculator. It averages the Epley formula, weight × (1 + reps ÷ 30), and the Brzycki formula, weight × 36 ÷ (37 − reps). 80 kg for 5 reps gives an estimated 1RM of about 91.5 kg.

What percentage of 1RM should cyclists lift?

In the main strength phase, 75 to 85 % of 1RM for 3 to 6 reps, 3 to 4 sets. In the first weeks, 65 to 75 % for 8 to 10 reps to build technique. In-season, 2 sets of 3 to 5 reps at 75 to 85 %, once a week.

Will heavy lifting make me bulky?

No. Building significant muscle needs high training volume, many sets close to failure and a calorie surplus. A cyclist strength plan has low volume and lots of endurance training around it, which strongly limits muscle growth. You gain force, not size.

How accurate are 1RM calculators?

For sets of 3 to 6 reps the estimate is usually close to a tested 1RM, which is why coaches use these formulas instead of max testing. Accuracy drops above 10 reps and varies with experience: trained lifters tend to perform more reps at a given percentage than formulas assume.

How often should cyclists do strength training?

Twice a week in the off-season and base phase, once a week during the race season. Two short, focused sessions of 35 to 50 minutes are enough to make a difference.

What is a good squat for a cyclist?

There is no single target. Many coaches see good results once a cyclist can squat around their body weight for several clean reps, then keep progressing slowly. Strength relative to your own starting point matters more than any absolute number.

Should I stop lifting during race season?

No. Drop to one session a week with two heavy sets per lift. That keeps most of your strength with very little fatigue. Stop heavy lifting about a week before a goal event.