Cycling

Riding a road bicycle, used as steady endurance cardio. Seated on the saddle with your hands on the handlebars, you pedal in smooth circles; the thighs drive each pedal stroke, while the glutes, hamstrings and calves complete it.

How to do it

1. Adjust the saddle so your knee is only slightly bent when the pedal is at the bottom of the stroke.
2. Sit on the saddle with your hands on the handlebars, elbows slightly bent and shoulders relaxed.
3. Place the balls of your feet over the pedal axles.
4. Push each pedal down and forward, then let it come up and over the top in a smooth circle.
5. Keep a steady cadence and choose a gear that lets you pedal without bouncing on the saddle.
6. Ride for the planned time or distance, easing the pace for the last few minutes to cool down.

Tips

• Keep your knees tracking in line with your feet; knees that fall in or out usually mean the saddle or cleats need adjusting.
• A higher cadence in an easier gear is kinder to the knees than grinding a hard gear slowly.
• Keep your upper body relaxed and your back long rather than rounded or rocking from side to side.

Muscles

Primary: Quadriceps

Secondary: Calves (gastrocnemius), Glutes (max), Hamstrings, Calves (soleus)