Cycling

1 × 20-45min  ·  Equipment: Treadmill/bike/elliptical

Muscle groups: Legs & glutes · Cardio

How to do cycling

1. Set up the bike: the saddle at hip height and the leg almost fully extended at the lowest point of the pedal.
2. Roll for 5 minutes at an easy pace to warm up your knees and legs.
3. Pedal at a comfortable, steady cadence keeping your torso neutral.
4. Keep your shoulders relaxed and hold the handlebar without tension.
5. Place the ball of your foot on the pedal and push in a circle, not just straight down.
6. Finish with 5 easy minutes to cool down and lower your heart rate.

Mistakes to avoid

• Set the saddle height correctly: too low hurts your knees and too high overloads your lower back.
• Avoid pedaling in very hard gears at a slow cadence, as it punishes your knees.
• Do not round your back or sink your shoulders when you get tired; keep your torso tall.
• Stop if you feel pain in your knee or lower back during the session.

Progression

• Start with 20 minutes at an easy pace and add 5 minutes weekly until you reach 40-45.
• Once comfortable, add 2-minute intervals at higher intensity between easy stretches.
• Increase difficulty with harder gears and controlled cadence, not with bad positions.
• Add a progressive climb once a week and keep your cadence above 70 revolutions per minute.