# Cycling

> Seated pedaling on a road bike that builds endurance and works your quads, hamstrings and calves.

Page: https://fitnessie.app/exercises/cycling/
Type: Cardio · Cardio
Demo video: https://fitnessie.app/demos/cycling/a03f0918a9a9feef.mp4

## How to do it

1. Set the saddle level, at a height that leaves a bend of about 25 to 30 degrees in your knee when the pedal is at the bottom.
2. Sit on the saddle with your hands on the brake hoods and a soft bend in your elbows.
3. Lean your torso forward to about halfway between upright and flat.
4. Pedal in smooth, even circles with your hips still on the saddle.
5. Keep your knees in line over your feet through every turn of the cranks.

## Key cues

- Knee still bent at the bottom
- Knee over the ball of the foot with the crank forward
- Soft elbows, hands on the hoods
- Hips quiet on the saddle
- Smooth, steady cadence

## Common mistakes

- Saddle too high, so your heel drops away or your hips rock side to side
- Saddle too low, so your knee stays well bent at the bottom
- Reaching too far for the bars with stiff arms
- Pedaling with your knees drifting in or out

## Muscles worked

- Primary: Quads, hamstrings and calves

## Equipment

Road bike.

## Variations

- [Cycling (Indoor)](https://fitnessie.app/exercises/indoor-cycling/)

## References

- [REI Expert Advice: Bike Fitting Basics](https://www.rei.com/learn/expert-advice/bike-fit.html)
- [Garage Gym Reviews: Bike Seat Height](https://www.garagegymreviews.com/bike-seat-height)
- [Sports Medicine: Effects of bicycle saddle height on knee injury risk and cycling performance](https://pubmed.ncbi.nlm.nih.gov/21615188/)