Execution form
- EquipmentNone
- PatternCardio
- Repsheld for time
How to do the Outdoor Cycle
Set up. Check your tyres and brakes, set the saddle so your knee stays slightly bent at the bottom of the stroke, and wear a helmet.
- Start in an easy gear for a few minutes.
- Ride at your target effort, shifting gears to keep a steady cadence.
- Ease off for the last few minutes.
Form cues
- Keep the upper body relaxed.
- Look ahead.
- Shift before hills, not on them.
Common mistakes
- Riding in a gear so hard the cadence drops very low.
- Gripping the bars tightly.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
Track it in StatBlockFit
In the StatBlockFit app the Outdoor Cycle is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Outdoor Cycle?
Set up: Check your tyres and brakes, set the saddle so your knee stays slightly bent at the bottom of the stroke, and wear a helmet. Steps: 1. Start in an easy gear for a few minutes. 2. Ride at your target effort, shifting gears to keep a steady cadence. 3. Ease off for the last few minutes. Form cues: Keep the upper body relaxed. Look ahead. Shift before hills, not on them. Common mistakes: Riding in a gear so hard the cadence drops very low. Gripping the bars tightly.