LONG-DISTANCE LIFTS

Four rounds of Chris Hoy’s circuit with minimal rest will build power without adding bulk

SQUAT

REPS Don’t go too heavy. ‘This isn’t about trying to improve your one-rep max – that’s not vital for endurance athletes,’ says Hoy.

JUMP SQUAT

REPS Unlike a squat, you don’t need to go deep. ‘Keep your thighs above parallel to the floor,’ says Hoy. ‘Concentrate on jumping as high as possible.’

STIFF-LEG DEADLIFT

REPS Despite the name, keep a slight bend in your legs. ‘Be careful not to lower the weight too far,’ says Hoy. ‘You’ll round your back and risk injury.’

LUNGE

REPS EACH SIDE ‘Unilateral exercises force you to engage your core,’ says Hoy. ‘Focus on technique – stay upright and keep your core tight throughout each rep.’