Training with Gravel: Low-Impact, High-Reward Workouts

Gravel riding isn’t just an adventurous escape from traffic and tarmac—it’s also an incredibly effective way to build strength, endurance, and technical skill. For cyclists seeking to improve fitness without the repetitive stress of road training, gravel riding offers low-impact workouts with high physical returns. Whether you're preparing for a race or just looking to shake up your training routine, gravel can be your secret weapon.

1. Why Gravel Training Works

Gravel routes combine elements of road, MTB, and cyclocross into a single discipline. These rides typically take place on unpaved or lightly maintained surfaces—fire roads, forest paths, and countryside trails. The shifting terrain creates natural variations in cadence, torque, and intensity, which translates to greater overall fitness.

Key Benefits:

Lower joint impact: The softer surfaces reduce vibrations and shocks, minimizing wear on knees and hips.

Engages stabilizer muscles: Constant micro-adjustments on uneven ground build core and upper-body strength.

Mental freshness: Off-road settings reduce traffic stress and increase focus.

2. Gravel Workouts with Purpose

A. Endurance Builders (Zone 2 Rides)

Gravel routes are ideal for long, steady-state endurance training.

Goal: Improve aerobic base

Intensity: Heart rate in Zone 2 (~65-75% max)

Duration: 2–5 hours on rolling gravel terrain

Tip: Choose looped routes with moderate climbs and minimal stopping

B. Strength Endurance Climbs

Gravel climbs are usually steeper and looser than paved roads.

Goal: Build muscular endurance

Workout: 4–6 reps of 5-minute climbs in a big gear, low cadence (60–70 RPM)

Recovery: Roll easily back down

C. Tempo Rolling Intervals

Use undulating terrain to do tempo segments with varied torque.

Goal: Increase sustainable power

Workout: 3 x 20 minutes at 80–85% FTP on rolling gravel roads

Recovery: 10 minutes easy pedaling between intervals

D. Technical Riding Skills

Gravel riding sharpens your bike handling—vital for all types of racing.

Drills: Practice cornering, braking before descents, and navigating soft or loose surfaces

Bonus: Try riding with less tire pressure to test grip and control

3. Recovery Rides on Gravel

Tired legs? Gravel can also be perfect for recovery days. A 60–90-minute spin on mellow trails or smooth doubletrack helps increase blood flow without stressing the joints.

Bonus: Nature exposure has been shown to reduce cortisol and boost mood—ideal for mental recovery.

4. What You Need

You don’t need a pro-level setup to benefit from gravel riding, but a few gear choices will improve your experience:

Gravel bike or endurance road bike with wider tire clearance

Tubeless tires (35–45mm) for grip and puncture protection

Low gearing for climbs and spinning through rough terrain

Hydration and nutrition: Gravel rides often lack services, so plan ahead

5. Conclusion: Mix It In for Maximum Gains

Training with gravel brings together endurance, strength, and skill development in a fun, low-impact package. It keeps your training varied and helps prevent burnout or injury. Whether you’re prepping for a road race, gravel grinder, or just riding for health, incorporating weekly gravel sessions can elevate your cycling game.

So next time you plan your ride, skip the pavement and hit the dirt—it might just be your most effective workout yet.