3 Best Stationary Bike Workouts for Soccer Players

Key Takeaways

• Stationary bikes help soccer players build endurance, speed, and power without wrecking their joints.
• Endurance rides = more energy, less fatigue. Outlast the competition + stay sharp till the final whistle.
• Sprint intervals turn your legs into turbo boosters—faster acceleration, quicker recoveries, and game-changing speed.
• Power rides build serious leg strength for monster kicks, quick pivots, and rock-solid balance on the field.
• Our SOLE stationary bikes give you the resistance, durability, and comfort to push harder and ride longer!

The Best Off-Field Training for Soccer Players

Soccer isn’t just footwork—it’s stamina, speed, and strength. You’re running for 90 minutes, exploding into sprints, and striking with power. Your legs need endurance, agility, and force.

That’s where a stationary bike comes in.

A smart bike workout trains like a match—boosting endurance, speed, and power without pounding your joints. We’re breaking down 3 essential bike workouts to help you dominate the field.

Let’s ride.

Why Stationary Bikes Are Perfect for Soccer Players

• Low-Impact, High-Reward: Get in a high-intensity cardio session sans stressing your joints.
• Endurance Enhancer: Stay strong for the full 90 minutes—cycling builds aerobic capacity for better performance.
• Sprint Speed Booster: Interval training on a bike mimics the short bursts of speed needed in a match.
• Leg Power Upgrade: Resistance training builds explosive kicking power + agility.
• Recovery Made Easy: Keep fitness levels high without the injury.

💡 Cycling is a powerful way to strengthen your legs—see how it compares to treadmill training.

90 minutes of game-time energy starts with a smart endurance bike ride.

Workout 1: Endurance Ride for Match Stamina

Goal: Build your stamina to go full throttle for 90 minutes.

Why It Works:

• Trains your aerobic capacity—meaning more energy, less fatigue.
• Keeps your legs fresh so you’re not gassed by halftime.
• Preps you for constant movement—because soccer never stops.

Workout Plan:

• Warm-up - 5 min at low resistance (60-70 RPM).
• Main Set - 30-45 min at moderate resistance (70-80 RPM).
• Cool-down - 5 min of light pedaling (low resistance).

Best SOLE Bike for This Workout: The SOLE LCR. Built for endurance, with a 31 lb flywheel + 40 resistance levels​.

Workout 2: Sprint Intervals for Speed & Acceleration

Goal: Develop explosive speed for quick bursts past defenders on the field.

Why It Works:

• Develops fast-twitch muscle fibers for quicker acceleration.
• Trains you to recover faster between bursts of movement.
• Simulates real-game sprint patterns—because soccer is all about short, sharp bursts.

Workout Plan:

• Warm-up - 5 min light cycling.
• Intervals:
  • 20-sec all-out sprint (high resistance, 90-100 RPM).
  • 40-sec recovery (low resistance, 60-70 RPM).
• Repeat for 10-12 rounds.
• Cool-down - 5 min at a relaxed pace.

Best SOLE Bike for This Workout: The SOLE SB1200 – With 100 resistance levels + clip-in pedals, it’s perfect for high-intensity sprint training.

Power rides build the strength you need to send those shots flying on the field.

Workout 3: Power & Strength Ride for Explosive Kicks

Goal: Build rock-solid leg muscles for harder shots, quicker turns, and better balance.

Why It Works:

• Builds quad, hamstring, and glute strength for powerful kicks.
• Improves stability + control—so you don’t get muscled off the ball.
• Makes your legs fatigue-resistant, so you’re strong from minute 1 to 90.

Workout Plan:

• Warm-up - 5 min light pedaling.
• Power Climbs:
  • 3-min heavy resistance (like cycling uphill, 50-60 RPM).
  • 1-min recovery (low resistance).
• Repeat for 6-8 rounds.
• Cool-down - 5 min easy pedaling.

Best SOLE Bike for This Workout: The SOLE LCB – With 40 resistance levels + oversized cushioned pedals, it ensures a smooth yet powerful ride​.

Quick Comparison of Stationary Bike Workouts for Soccer Players

How To Add Stationary Bike Workouts to Your Training

• Endurance Days (2x per week) → Endurance Ride (Workout 1) for lasting energy.
• Sprint Training (1-2x per week) → Sprint Intervals (Workout 2) to boost acceleration.
• Strength Days (2-3x per week) → Power + Strength Ride (Workout 3) for leg muscle development.
• Recovery Days (As Needed) → Low-resistance cycling to stay loose without stressing your legs.

Pro Tip: Use the SOLE+ App to track your progress, stay consistent, and keep leveling up. Plus, here’s how bikes compare to under-desk treadmills for easy, low-impact movement!

SOLE bikes deliver the resistance, durability, and performance serious athletes need.

Train Smarter with SOLE Bikes

At SOLE, we build high-performance stationary bikes for athletes to push limits, hit PRs, and outlast the competition. Whether it’s for endurance, speed, or power, our bikes deliver the intensity you need to dominate on the field.

Which Bike is Right for You?

• Going the distance? The SOLE LCR keeps you riding stronger, longer.
• Need speed? The SOLE SB1200 was built for explosive sprint training.
• Building strength? The SOLE LCB levels up your strength + stamina.

No excuses. No limits. Shop SOLE Fitness bikes today!

Frequently Asked Questions (FAQ)

How can stationary bike workouts benefit soccer players?

Stationary bike workouts build endurance, speed, and leg strength without joint strain. Cycling helps keep energy levels high for 90 mins. Sprint intervals boost acceleration + recovery, while power rides develop leg muscles for explosive kicks + better footwork.

Train smarter with our high-performance stationary bikes—built for endurance, speed, and power. Shop now!

What are the best stationary bike workouts to improve soccer endurance?

The endurance ride is best for soccer players who want to maintain match stamina. It involves 30-45 minutes of steady-state cycling at moderate resistance—keeping heart rate up + training the body to use oxygen efficiently. This helps players stay strong from kickoff to the final whistle.

Can stationary bike training boost sprint speed for soccer?

Yes! Sprint intervals on a stationary bike improve acceleration + explosive speed for quick bursts on the field. The workout includes 20-sec high-intensity sprints (90-100 RPM), followed by 40 secs of recovery (60-70 RPM). This builds fast-twitch muscle fibers for faster take-offs + quicker recoveries.

How does cycling help build leg strength for soccer players?

The power + strength ride increases leg strength for harder kicks, sharper turns, and better stability. High-resistance cycling at 50-60 RPM mimics uphill climbing, targeting quads, hamstrings, and glutes—the primary muscles used in soccer. Stronger legs generate more power behind every shot + movement.