MOVEMENT GUIDE / BIKE
Steady aerobic cycling
Ride at a comfortable continuous effort for 25–60 minutes, keeping a pace you can sustain.
Target muscles
Heart, lungs and working leg muscles
Setup
Choose a safe route or adjust the machine, begin with 5–8 easy minutes, and pick an effort that matches your experience.
Perform the move
Ride at a comfortable continuous effort for 25–60 minutes, keeping a pace you can sustain. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Accumulate sustainable aerobic work and support weekly activity. A conversational pace can fit around harder strength or sport sessions.
Common mistake
Turning every ride into a time trial.
Alternative
LISS steady walk
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
Explore the movement library →