Bicycling

Also called cycling, bike ride and outdoor cycling.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. To begin, seat yourself on the bike and adjust the seat to your height.

Cues

• Seat at hip height standing.
• Slight knee bend at the bottom.
• Cadence 80-90.
• Relax the shoulders.

Common mistakes

• Seat too low.
• Mashing a huge gear.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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