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Bike Isometric Protocol

Maximal isometrics through the drive phase — push hard against a pedal that can’t move, at three crank angles, each leg. Step through it below; set the sets & reps to match what you’re prescribing.

Sets (cycles)

Reps / leg

36 efforts total · 3 angles · both legs

Step 1/7 Angle 1 / 3 Crank 45°

Effort

Angle 1 — 45° past top

Build up to full force for 2–3 seconds, then hold at max force for 6 seconds.

ℹ️

If you have a free hub and can back-pedal, do your other leg right away the same way. Rest 30 seconds, then repeat until you’ve done 3 efforts on each leg at this angle.

Plays continuously — the bubble calls each phase (back-pedal, rest, switch angle, 10-min rest). Next / Prev jump between angles.

The protocol

2–3s

Build to max

5–6s

Hold at max

30s

Rest / effort

2:00

Between angles

~10:00

Between sets

45·90·135°

Drive-phase angles

How to do it

Set up — pick one

Wall brace: front wheel / bars against a wall or fixed post so the bike can’t roll forward.
Locked on a trainer: big gear + hold the rear brake, fixed gear, or max resistance.

The non-negotiable: the cranks must not move. All force, zero rotation — that’s what makes it isometric.

Each effort

Set the crank at the angle (45° / 90° / 135° past top).
Build to max over 2–3 sec — ramp it, don’t jerk.
Hold max 5–6 sec, braced, breathing, in sprint posture.
Reps each leg, then switch. Then next angle.

💡

Why: a moving sprint loads each joint angle for a split second. A maximal hold at a fixed angle recruits more and drives rate of force development — how fast you hit peak force — across the whole drive phase. That’s start speed, the first 250 of a 500, and the jump in a match sprint.

⚠️

Warm up thoroughly first. Then every rep is a true maximal effort — build to max and hold it. Ramp the tension in (don’t jerk into it), and stop immediately on sharp joint pain.

General training information for educational use. Maximal isometric work is strenuous — make sure you’re healthy and warmed up, and consult a coach or medical professional if unsure whether it’s appropriate for you.