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Cardio

Outdoor Cycling

The Outdoor 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, wielrennen

Level: BeginnerEquipment: No equipmentUnilateral: one arm or leg at a time

How to do it

  1. Check the tyres and brakes, put on a helmet and set the saddle so the knee stays slightly bent at the bottom.
  2. Start in an easy gear and ride the first minutes at a relaxed pace.
  3. Pedal in smooth circles at about 80 to 90 per minute, shifting to keep the cadence steady.
  4. Keep the hands light on the bars, the elbows soft and the eyes up on the road.
  5. Ride for the planned time or distance and finish with a few easy minutes.

Tips

  • Shift down before a climb, not halfway up it.
  • Keep the upper body quiet so the power goes into the pedals.

Common mistakes

  • Riding in too heavy a gear at a low cadence.
  • Locking the elbows and tensing the shoulders.
  • Looking down at the front wheel.

Muscles worked by the Outdoor Cycling

  • Quads (vastus lateralis) Primary22%
  • Quads (vastus medialis) Primary18%
  • Gluteus maximus Secondary14%
  • Quads (rectus femoris) Secondary12%
  • Hamstrings (biceps femoris) Secondary8%
  • Calves (gastrocnemius) Minor8%
  • Calves (soleus) Minor6%
  • Hamstrings (semitendinosus/-membranosus) Minor6%
  • Hip flexors Stabilizer4%
  • Tibialis anterior Stabilizer2%

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.

Outdoor Cycling alternatives

Same equipment

Different equipment

Similar exercises

Frequently asked questions

What muscles does the Outdoor Cycling work?

Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, quads (rectus femoris) and hamstrings (biceps femoris) assist.

Is the Outdoor Cycling good for beginners?

Yes. The Outdoor 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 Outdoor 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.

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