Outdoor Cycling
Riding a bicycle outdoors on roads or trails at a steady or varied pace. Builds aerobic endurance and leg muscular endurance with little impact on the joints.
Primary muscles
- Cardiovascular System
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Hip Flexors
- Abs (Rectus Abdominis)
- Sets
- 1
- Duration
- 30–90 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Set the saddle so your knee is slightly bent at the bottom of the pedal stroke, put on a helmet and sit with your hands on the handlebars.
Start in an easy gear and ride gently for the first few minutes to warm up.
Pedal in smooth circles, pushing through the ball of the foot.
Shift gears to hold a steady cadence on climbs and descents rather than grinding.
Keep the upper body relaxed with a slight bend in the elbows.
Finish with a few minutes of easy spinning.
Breathing: Breathe steadily and deeply; on climbs keep the rhythm rather than holding your breath.
Coaching tips
Smooth circles
Relaxed shoulders
Eyes up the road
Common mistakes
Saddle too low or too high
Grinding big gears at a slow cadence
Locking the elbows and hunching the shoulders
Safety notes
Always wear a helmet, and use lights and bright clothing in low light.
Follow traffic rules and check brakes and tyres before riding.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.