Cardio
Bike Sprints
The Bike Sprints is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: quads (vastus lateralis) 22%, quads (vastus medialis) 18% and gluteus maximus 14%.
How to do it
- Set the saddle to hip height and warm up for 5 minutes at an easy pace.
- Set a resistance that lets you spin hard without bouncing in the saddle.
- Sprint all-out for 10 to 30 seconds, pushing and pulling through the full pedal circle.
- Keep the upper body still and the hands relaxed on the bars.
- Pedal easy for 1 to 3 minutes to recover, then repeat for the planned number of sprints.
Tips
- Add resistance if you start bouncing on the saddle at high cadence.
- Keep the knees tracking over the feet.
Common mistakes
- Resistance so low that the legs spin out of control.
- Gripping the bars hard and tensing the shoulders.
- Skipping the recovery between sprints.
Muscles worked by the Bike Sprints
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pedalling is seated knee and hip extension, mostly the vasti with the glutes and calves adding force at the top of the stroke.
Bike Sprints alternatives
Same equipment
Easier
No equipment
Similar exercises
Frequently asked questions
What muscles does the Bike Sprints work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Bike Sprints good for beginners?
The Bike Sprints is rated intermediate. If you are new, learn the Outdoor Cycling first and build up from there.
What is a good alternative to the Bike Sprints?
For example the Cycling, Outdoor Cycling and Stationary Bike. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.