cardio · bike
Endurance Cycling Ride
Big-engine training that spares your knees.
1 × 60–180 min 90 minrest 0s
Equipment
bike
Rest
0s between sets
Primary muscles
legs, cardiovascular
Also works
—
How to do it
- Ride at a steady, conversational effort (Zone 2).
- Keep cadence around 85–95 RPM.
- Fuel with 30–60g carbs per hour for rides over 90 minutes.
- Aim for 1–2 longer rides per week if endurance is your primary goal.
Form cues
- ✓Relaxed grip
- ✓Even pedal stroke
- ✓Head up, gaze forward
Common mistakes
- ✗Grinding at low cadence in a big gear
- ✗Riding too hard on 'easy' days
Progressions
- 45 min → 90 min → 2 hours → 3 hour long ride