Adding swimming to your cycling routine can be a game-changer – especially if you’re training indoors or building fitness as an endurance beginner. Swimming is one of the best forms of cross training for cyclists, because it develops aerobic fitness, improves breathing control and supports recovery without adding impact stress to your joints.
We’re going to take a look at the best ways to use swimming for cyclists as a smart aerobic supplement, how to structure swimming and cycling training in the same week, and how combining pool sessions with tools like the ROUVY indoor cycling app can help you stay consistent and motivated over the long term.
Swimming as aerobic training for cycling
Swimming is a low-impact, full-body workout that gives cyclists several performance benefits without the pounding that comes with running or high-impact gym work. For anyone looking to improve aerobic training for cycling, swimming offers a highly effective cardiovascular stimulus while protecting joints and connective tissue.
Key benefits of swimming as cross training include:
Stronger cardiovascular fitness: Swimming improves lung capacity and heart efficiency, which helps build endurance for longer rides.
Balanced muscle development: Cycling is lower-body dominant; swimming strengthens the upper body and core, helping reduce muscle imbalances.
Joint-friendly active recovery: Water buoyancy reduces stress on hips, knees and ankles, supporting recovery while still boosting aerobic fitness.
Improved flexibility and coordination: Swimming encourages fluid movement, body awareness, and posture control – useful for better handling on the bike.
Renewed motivation: Swapping a pool session for one indoor ride can prevent burnout and keep your training fresh – especially if you also use indoor cycling variety on ROUVY.
What to know before starting swimming as cross training
Before adding swimming into your training routine, take a moment to assess your current skill level in the water. If you’re new to swimming, consider a few lessons to build confidence, improve technique and avoid developing habits that lead to shoulder or neck discomfort.
Also think about logistics:
Choose a pool with convenient hours so sessions are sustainable.
Pay attention to water temperature – extreme cold or heat can affect performance.
Make sure swimming sessions don’t clash with your hardest cycling workouts.
The goal isn’t to replace cycling – it’s to use swimming as cross training to add aerobic volume and improve recovery while keeping training consistent.
Essential gear for swimming as cross training
The right gear can make swimming easier, more comfortable, and more effective – especially for cyclists who aren’t experienced swimmers yet.
Basic swimming gear you’ll want:
A comfortable swimsuit (snug fit = less drag)
Goggles (anti-fog + adjustable)
Swim cap (reduces drag and protects hair from chlorine)
Optional training tools that can help swimmers who cycle:
Hand paddles (build upper-body strength)
Fins (help kicking efficiency and ankle mobility)
Kickboard (isolates leg endurance and improves form)
These tools allow you to tailor swimming sessions toward cycling needs – especially aerobic fitness and endurance.
Swimming and cycling training: How to build a weekly routine
The secret to combining two endurance sports is balance. Most riders can start with two swimming sessions per week, each lasting 30-45 minutes, then build gradually. This supports aerobic fitness without interfering with key cycling workouts.
A simple session structure works best:
- Warm-up (10 minutes): easy swim + mobility
- Main set: endurance, technique drills, or aerobic intervals
- Cool-down: relaxed swim to restore circulation
To stay motivated and prevent plateau, alternate session styles:
- Endurance swim day: steady pace, longer continuous swimming
- Speed/interval day: short efforts with rest (great for aerobic capacity)
If you’re riding on ROUVY, you can coordinate sessions so your hardest indoor cycling workouts remain high-quality while swimming supports aerobic volume and recovery.
Best swimming workouts for cyclists (endurance + technique)
Here are three swimming workouts that specifically support cyclists:
1) Freestyle (front crawl)
Freestyle is one of the best choices for building cardiovascular fitness and upper-body strength. Swim sets at varied distances and paces to develop aerobic capacity.
2) Backstroke
Backstroke is excellent for posture and back strength – important for cyclists who spend hours bent forward over the handlebars. This helps counterbalance cycling posture stress.
3) Kickboard drills
Kickboard swimming strengthens the legs without impact. It supports endurance and adds aerobic load without pedalling fatigue.
Breathing skills that transfer from swimming to cycling
Breathing technique is often overlooked in cycling – but swimming forces you to practice efficient oxygen control. Learning to stay calm under effort can transfer directly to indoor riding, climbing efforts and longer endurance sessions.
In freestyle, practice bilateral breathing (alternate every three strokes). It improves symmetry, balance and controlled breathing – a skill that helps cyclists stay steady under pressure and reduce fatigue.
How to combine swimming and indoor cycling for consistent training
To avoid overload and keep your key bike sessions strong, alternate cycling and swimming days. A sample week might look like this:
- Monday: Swim
- Tuesday: Indoor cycling (ROUVY endurance ride)
- Wednesday: Cycling intensity or intervals
- Thursday: Swim
- Saturday: Longer cycling session
This type of structure supports consistent endurance development while giving your cycling muscles time to recover. It also makes it easier to maintain training habits – because if your legs feel tired, you can still complete a productive pool session.
Injury prevention and recovery: Why swimming helps cyclists
Overuse injuries are common in cycling because the movement pattern is repetitive. Swimming reduces injury risk by:
- Allowing aerobic work without impact
- Improving circulation and mobility
- Helping muscles recover faster
Water resistance also provides a gentle muscle stimulus that supports recovery and reduces inflammation. After hard indoor sessions, an easy swim can be the perfect active recovery day.
How to stay motivated with cross training for cyclists (including ROUVY)
For cyclists, motivation matters – especially for beginners building training consistency. The easiest way to stay committed long-term is variety.
Swimming gives your body and mind a break from repetitive training, while indoor cycling apps like ROUVY help keep bike training fresh through structured workouts, pro-designed training plans, immersive routes, and progress tracking.
A simple strategy:
- Set a small weekly goal (2 swims + 3 rides)
- Track progress (distance, time, or consistency streaks)
- Celebrate small wins (better breathing, better endurance, better recovery)
- Training with a partner or joining a group can also help you stay accountable and enjoy the process more.
Final takeaway: Make swimming part of your cycling training
Swimming is one of the most effective ways to support cycling performance through low-impact aerobic development. When used correctly, swimming for cyclists improves cardiovascular capacity, posture, breathing control and recovery – all while reducing injury risk.
By combining swimming and cycling training in a balanced weekly plan – supported with consistent indoor rides on ROUVY – you’ll build long-term endurance, recover faster and stay motivated throughout your training journey.
Further reading:
- ROUVY, “Cycling Knee Pain: Causes, Prevention, And Recovery”
- Sports Medicine, “Cardiorespiratory Parameters Comparison Between Incremental Protocols In Water And On Land: Implications For Exercise Prescription”
- British Journal of Sports Medicine, “Effect Of Swimming Intensity On Subsequent Cycling And Overall Triathlon Performance”
- ROUVY, “Improve Your Cycling With The Work On VO2 Max Training Plan”
