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Last updated March 30, 2026
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cardio
Cycling
Ride a bicycle outdoors or on a stationary bike for cardiovascular conditioning and leg endurance.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadshamstringscalvesglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Alternate
Posture
Seated
Tracking parameters
timedistance
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat height so your leg has a slight bend at the bottom of the pedal stroke.
- For a stationary bike, set the resistance to an appropriate starting level.
- Grip the handlebars comfortably — avoid death-gripping.
- Step 2Execution
- Start pedaling at an easy pace for 3–5 minutes to warm up.
- Increase speed or resistance to reach your target intensity.
- Maintain a cadence of 60–90 RPM for endurance, or 90+ RPM for higher intensity.
- Keep your upper body relaxed — avoid hunching your shoulders.
- Continue for your target duration or distance.
- Step 3Cool Down
- Reduce intensity and pedal easily for 3–5 minutes.
- Stretch your quads, hamstrings, and hip flexors after dismounting.
- Step 4Tips
- Stay hydrated, especially for longer rides.
- For outdoor cycling, always wear a helmet.
- Vary intensity with intervals for greater fitness gains.
- Keep your core engaged to support your lower back.
- Proper seat height prevents knee pain.