Cycling
Outdoor or stationary cycling, a lower-body dominant cardio exercise that improves leg strength and cardiovascular endurance.
Instructions
- Mount the bicycle and position yourself on the seat with a neutral spine.
- Adjust seat height so that your knee is slightly bent at the bottom of the pedal stroke.
- Place the balls of your feet on the pedals with heels slightly lower than toes.
- Begin pedaling at a comfortable cadence, typically 80-120 RPM for steady-state riding.
- Maintain a consistent pace and breathing pattern throughout your session.
- For varied intensity, increase cadence or resistance periodically.
- Cool down with slower pedaling for the final 5 minutes of your workout.
Tips
- Proper seat height and position are critical for comfort and injury prevention.
- Engage your core and maintain good posture to prevent back strain.
- Vary resistance and cadence to target different energy systems.
- Stationary bikes provide a safer, more controlled alternative to outdoor cycling.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Distance |
|---|---|---|
| Gain strength | 3 | 300 m |
| Build muscle | 3 | 700 m |
| Build endurance | 3 | 1.3 km |