Outdoor Cycling
How to do it
Starting position
- Get on the bike and grip the handlebars at a comfortable width.
- Lean your upper body slightly forward and look straight ahead.
- Place your toes on the center of the pedals.
Movement
- Push down hard on the pedal with one leg to rotate it.
- Smoothly follow through with the other leg.
- Keep riding at a steady pace while regulating your breathing.
Breathing
Inhale deeply through your nose and exhale comfortably through your mouth.
Trainer tips
- Set the saddle so your knee is slightly bent at the bottom of the pedal stroke
- Pedal in circles with the front of your feet
- Keep your gaze ahead even on downhills
Cautions
- Falling while running at excessive speed can cause bruises, so be careful.
- Putting stress on the knees when the saddle is low
- Riding without a helmet
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Glutes · Hamstrings · Calves |
| Equipment |  Bicycle (outdoor) |
| Movement pattern | Conditioning |
| Recommended time | 30–90 min |
Related exercises
Lever StepperHarderLever StepHarderTreadmill RunningSimilar exerciseStationary BikeSimilar exerciseOutdoor RunningSimilar exerciseElliptical TrainerSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.