Aerobic exercise

Cycling

Ride with smooth, steady pedaling.

← Back to the training library

Get ready

  1. Check that the saddle, handlebars, pedals and brakes are secure and usable; wear a helmet outdoors.
  2. Start pedaling easily; on equipment with adjustable resistance, begin at low resistance.

How to do it

  1. Breathe naturally as you cycle. Adjust speed or, where available, resistance; do not suddenly speed up to chase momentary heart-rate readings.
  2. If you alternate harder and easier cycling, slow down or lower resistance during the easier portions to recover.

Finish the movement

  1. Gradually ease your pedaling and slow down before coming to a steady stop.

Make it easier

  • Slow down or lower resistance. Stop if continuing feels unsuitable; do not push through discomfort.

When to stop or adjust

  • Stop for chest pain, marked dizziness, unusual breathlessness or pain. Do not continue on unsuitable surfaces or equipment.