Cardio
Cycling
The Cycling is a cardio exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: quads (vastus lateralis) 22%, quads (vastus medialis) 18% and gluteus maximus 14%.
Also known as: fietsen
How to do it
- Set the saddle so the knee stays slightly bent with the pedal at the bottom.
- Sit with a neutral spine and the hands light on the handlebars.
- Pedal in smooth circles at a steady cadence of about 80 to 90 per minute.
- Shift gears or resistance to keep the cadence even on climbs and flats.
- Ride for the planned time or distance, easing off for the last few minutes.
Tips
- Keep the knees in line with the feet throughout the stroke.
- Relax the shoulders and keep a soft bend in the elbows.
Common mistakes
- Saddle too low so the knees bend too much at the bottom.
- Rocking the hips side to side on the saddle.
- Pushing a heavy gear at a very low cadence.
Muscles worked by the Cycling
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.
Cycling alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Cycling work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Cycling good for beginners?
Yes. The Cycling is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cycling?
For example the Bike Sprints, Stationary Bike and Assault 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.