Surfing is a full-body workout, but let’s face it—you can’t be in the water all the time. That’s where cycling comes in.
Whether you’re looking to boost your paddling endurance, improve your pop-up power, or recover faster after a long surf session, cycling can take your surf fitness to the next level.
Let’s dive into why cycling is the ultimate cross-training tool for top surfers and how you can make it part of your routine.
The Role of Cardio in Surfing Performance
Surfing demands serious cardio. Paddling out against the current, sprinting for waves, and staying sharp during long sessions all require top-notch cardiovascular endurance.

- Paddling Endurance: You’ll spend the majority of your session paddling, not riding waves. Strong cardio helps you paddle longer without gassing out.
- Quick Recovery: Surfing is a stop-and-go sport. One second you’re paddling hard; the next, you’re sitting on your board waiting for the next set. Cardio helps your heart recover faster so you’re ready for the next wave.
- Energy Maintenance: Ever feel exhausted halfway through a session? Cardio builds the stamina you need to stay sharp and energetic.
Why Choose Cycling for Cardio?
While traditional cardio exercises like running or swimming are great, cycling has unique benefits that make it a favorite for surfers. It’s low-impact, easy to scale in intensity, and targets muscles that translate directly to your performance in the water.
- Low-Impact Training: Unlike running, cycling is gentle on your joints, making it ideal for surfers who want to avoid injuries.
- Scalable Intensity: Whether you’re cruising at a steady pace or pushing hard on sprints, you can adjust cycling workouts to match your fitness level.
- Muscle Activation: Cycling engages your lower body and core, complementing the upper-body focus of surfing.
Top 3 Cycling Workouts for Surf Cardio
Not all cycling workouts are created equal. If you’re aiming to improve your surf game, these three workouts are your go-to options.
1. Steady-State Rides for Endurance
Steady-state rides are long, consistent rides at a moderate pace. Think of them as your endurance base builders. They’re perfect for mimicking the sustained effort of paddling during a surf session.
- What to Do: Ride at a moderate pace for 45–60 minutes. Keep your heart rate in the aerobic zone (60–70% of your max heart rate).
- Surf Benefit: Builds the stamina needed for long surf sessions without burning out.
Pro Tip: If you’re riding outdoors, choose a scenic route to make the workout more enjoyable. Indoor cyclists can use a stationary bike with a podcast or surf video for motivation.
How to Enhance Steady-State Rides
Progressive overload is a key principle to improve your cycling endurance effectively. Gradually increasing your ride duration by 5–10 minutes each week challenges your body to adapt and build stamina over time. Incorporating terrain variety, such as slight inclines or changing landscapes, adds an extra layer of challenge, simulating the variability of waves and keeping your workouts engaging.
Additionally, focusing on controlled breathing during your rides enhances oxygen efficiency, a skill that directly translates to better paddling endurance during surfing sessions. By combining these strategies, you can make steady progress in both cycling performance and surf fitness.
2. High-Intensity Interval Training (HIIT) for Explosive Power
HIIT workouts alternate between short bursts of all-out effort and slower recovery periods. They’re excellent for mimicking the intense paddling bursts you need to catch waves.
- What to Do: Sprint for 30 seconds, then pedal slowly for 90 seconds. Repeat 8–10 times.
- Surf Benefit: Boosts your ability to sprint for waves without tiring quickly.
Example: Imagine you’re sprinting to catch a wave during each 30-second interval. Visualizing the ocean can make your HIIT sessions fly by!
Maximizing Your HIIT Workouts
A proper warm-up is essential before diving into high-intensity cycling workouts. Start with a 5–10 minute warm-up ride at a moderate pace to prepare your muscles and joints for the demands of sprints, reducing the risk of injury.
Tracking your progress is equally important—using a heart rate monitor or cycling app allows you to monitor your effort levels and recovery times, helping you optimize each session and measure improvement. After completing your workout, finish with a 5-minute cool-down of easy pedaling to promote recovery, reduce lactic acid buildup, and help your body transition back to a resting state.
3. Hill Climbs or Resistance Cycling for Leg Strength
Leg strength is crucial for popping up and staying balanced on your board. Hill climbs or resistance cycling build power in your quads, hamstrings, and glutes.
- What to Do: Find a hill or increase the resistance on your stationary bike. Ride uphill or at high resistance for 5 minutes, then recover for 2 minutes. Repeat 4–6 times.
- Surf Benefit: Strengthens the lower body for powerful pop-ups and wave positioning.
Pro Tip: Outdoor cyclists can use actual hills for a change of scenery, while indoor riders can crank up the resistance on their bike.
Adding Variety to Hill Climbs
Incorporating both seated and standing climbs into your cycling routine can optimize your performance. Seated climbs focus on building strength and endurance by engaging your lower body muscles over a sustained effort, while standing climbs emphasize explosive power and simulate the quick bursts of energy needed during surfing maneuvers.
Adding pace variation to your climbs—alternating between slow, controlled efforts and fast, explosive movements—further enhances your ability to handle diverse challenges on the bike and in the water. For a more comprehensive workout, consider combining your hill climbs with a short HIIT session to target both strength and cardiovascular endurance in one go.

Cycling’s Impact on Surf-Related Muscle Groups
While surfing heavily relies on your upper body for paddling, your lower body and core play a massive role too. Here’s how cycling strengthens the muscles you need to dominate in the water:
- Legs (Quads, Hamstrings, Glutes): Cycling builds these muscles, which are crucial for quick pop-ups and maintaining balance on your board.
- Core Engagement: Good cycling posture activates your core, helping with balance and control while riding waves.
- Upper Body Recovery: Since cycling doesn’t stress the shoulders or arms, it’s an ideal recovery workout for surfers after an intense paddle session.
Pro Tip: Add a post-cycling plank or push-up routine to engage your paddling muscles and create a well-rounded workout.
Bonus: Stretching Post-Cycling
To maximize flexibility and recovery, incorporate stretching after your ride. Focus on:
- Hip Flexors: Stretch to release tension from long periods of cycling.
- Hamstrings: Keep these muscles loose for better pop-up efficiency.
- Lower Back: Prevent stiffness and improve core mobility.
Benefits Beyond Fitness
Cycling isn’t just about building physical strength and endurance—it offers mental and recovery benefits that directly enhance your surf sessions.
Recovery Made Easy
After a heavy surf session, your body needs to recover. Cycling at a low intensity promotes blood flow, reduces muscle soreness, and helps you bounce back faster for your next paddle-out.
- Active Recovery Example: A 20–30 minute easy ride at low resistance can flush out lactic acid and reduce stiffness.
- Weekly Recovery Rides: Incorporate one low-intensity ride each week for optimal recovery.
Mental Focus
The rhythmic nature of cycling mirrors the flow state many surfers experience in the water. Use your rides as a time to clear your mind, focus on your breathing, and get into the zone.
- Visualization Technique: Imagine riding waves during your ride to stay motivated and mentally connect to surfing.
- Music Motivation: Create a playlist of surf-inspired tunes to keep your energy up.
Year-Round Training
Unlike surfing, which depends on weather and wave conditions, cycling can be done anytime, anywhere. This makes it a consistent training tool to maintain fitness during flat spells.
Quick Tip: Keep a stationary bike at home for rainy days or off-seasons when the waves aren’t firing.
Practical Cycling Tips for Surfers
Integrating cycling into your surf fitness routine doesn’t have to be complicated. Balancing your week effectively is key to integrating cycling into your surf fitness routine without overtraining. Schedule your cycling sessions on non-surf days, aiming for 2–3 rides per week to allow your body time to recover and adapt. Choosing between outdoor and indoor cycling depends on your preference and availability.
Outdoor rides provide fresh air and varied scenery, which can make workouts more enjoyable, while stationary bikes offer the convenience of structured resistance control and weather-proof training. To maximize benefits, mix up your cycling routine by alternating between steady-state rides for endurance, HIIT sessions for power, and hill climbs for strength, ensuring all fitness areas are targeted.
Example Routine:
Day | Workout Type | Duration | Focus |
Monday | Steady-state ride | 45 mins | Aerobic endurance |
Wednesday | HIIT intervals | 30 mins | Power & speed |
Saturday | Outdoor hill climbs | 60 mins | Strength & cardio |
Avoiding Common Mistakes
- Skipping Warm-Ups: Always start with a 5-minute warm-up to prevent injuries.
- Ignoring Rest Days: Overtraining can lead to burnout. Take at least one full rest day per week.
- Neglecting Form: Maintain proper cycling posture to prevent strain on your back and knees.
FAQs: Common Questions About Cycling for Surf Cardio
1. Can cycling replace paddling practice? Cycling is a great cardio workout, but it’s not a complete replacement for paddling. Combine both for the best results.
2. How often should I cycle if I’m already surfing? Aim for 2–3 cycling sessions per week on non-surf days to avoid overtraining.
3. Is outdoor cycling better than stationary biking for surfers? Both have their benefits. Outdoor cycling mimics the unpredictability of surfing, while stationary bikes are perfect for structured interval workouts.
4. What should I eat before and after a cycling workout? Fuel up with carbs before your ride and refuel with a mix of protein and carbs afterward to aid recovery.
5. What’s the best way to track my progress? Use a cycling app or fitness tracker to monitor your rides, track improvements, and stay motivated.
Ride Your Way to Better Surfing
Cycling isn’t just a workout—it’s a game-changer for your surf fitness. By building cardio endurance, leg strength, and mental focus, you’ll paddle longer, pop up faster, and ride waves with more control. So, grab your bike, hit the road, and start pedaling your way to better surfing.Action Plan: This week, commit to one steady-state ride, one HIIT session, and one hill climb workout. Your future self (and your wave count) will thank you!