Exercise

Outdoor Cycling

Maintain a smooth, efficient cadence and keep your chest engaged by bracing your core throughout the ride. Adjust gears proactively to match terrain changes and avoid grinding or spinning too fast.

Also called: Cycling, Bike Ride, Road Cycling · Equipment: cardio

Open in the app
How to do it

Step by step

  1. Mount the bike with the seat height adjusted so your knee has a slight bend at the bottom of the pedal stroke
  2. Begin pedaling at a comfortable cadence, typically 80-100 RPM for steady-state work
  3. Keep your core engaged and maintain an upright or slightly forward-leaning posture
  4. Shift gears smoothly as terrain changes to maintain consistent effort and cadence
  5. Continue for your desired distance or duration while managing breathing and intensity
Muscles worked

What it trains

Mainly Quadriceps.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the outdoor cycling in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.