How do I actually follow this bodyweight workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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Bodyweight · Endurance

Core & bodyweight strength for cyclists

Q: What is the best ChatGPT prompt for a bodyweight workout like this?

Use the research-backed prompt on this page: "Write me a 25-minute bodyweight strength session for a cyclist with no equipment, twice a week off the bike. Focus on the core, glutes and back that support power and posture: planks and side planks, glute bridges or sin…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable bodyweight workout you can run hands-free in sweatcue.

Intermediate · 40–54 · ~25 min

Build the trunk and posterior chain that hold power and posture on long rides. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole bodyweight workout hands-free.

Session at a glance

Duration~25 min

FormatSets, reps & timed rest

FocusFor cyclists

IntensityControlled

EquipmentNone — bodyweight

Best forEndurance, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 25-minute bodyweight strength session for a cyclist with no equipment, twice a week off the bike. Focus on the core, glutes and back that support power and posture: planks and side planks, glute bridges or single-leg bridges, bird-dogs, Bulgarian split squats, and a single-leg hip hinge. Give each exercise sets and reps or a hold time in seconds, and rest in seconds.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Off-the-bike strength — especially core, glute and single-leg work — improves cycling efficiency and the ability to hold power and posture late in a ride. Keep volume modest so it doesn't interfere with riding.

Sources: Rønnestad & Mujika, Scand J Med Sci Sports 2014 (strength for endurance)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More bodyweight & related workouts

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.