Cardio · 30 min by default
Cycling
Build endurance with very little joint stress. Cycling is ideal for long steady blocks, easy recovery days and getting around.
What it gives you
Low impact
Supported by the saddle, it is gentle on knees, hips and ankles.
Long steady work
Easy to hold for 30 minutes or much more.
Active recovery
A relaxed ride clears the legs without adding fatigue.
Useful travel
Turn commuting or errands into training.
How to do it
- Set the saddle so your knee keeps a slight bend at the bottom of the pedal stroke.
- Start easy for 5 to 8 minutes before settling into the target effort.
- Spin a comfortable cadence instead of grinding a heavy gear.
- Keep your shoulders loose and a soft bend in your elbows.
- Cool down with easy pedaling for the last few minutes.
Starter sessions
- Beginner
30 min at an easy conversational pace on flat ground.
- Intermediate
45 min: 10 min easy, 25 min at a steady effort, 10 min easy.
Intensity levels
- Recovery RideRPE 3 · 0.8 XP/min · 4 XP/km
- Endurance RideRPE 5 · 1.2 XP/min · 5 XP/km
- Tempo RideRPE 7 · 1.7 XP/min · 6 XP/km
Form cues
- Smooth, round pedal stroke
- Relaxed hands and shoulders
- Look ahead, not at your wheel
Best for: Recovery days, long endurance blocks and commuting
Safety
Wear a helmet, be visible and follow traffic rules. Indoors or outdoors, keep your first rides short and add time gradually.
More cardio
Add it to your routine and earn Stamina XP in Omkin.
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