Cardio & conditioning
Easy bike ride: 30 to 75 minutes at a pace you can talk at
The Thursday and Saturday rides of our sprint triathlon training plan, whose phases set each week's time, from 30 to 60 minutes. Ride outdoors, or on an exercise bike or turbo trainer, easily enough to talk in full sentences. Wear an approved helmet on every ride outdoors.
Warm-up
- Stationary cycling5 to 10 min, easyBeginner · Quads, Glutes, Hamstrings · 3D demoBefore you go: check your brakes, tyres and helmetEasier: Recumbent exercise bikeHarder: Air bike intervals
Steady ride
- Stationary cycling20 to 60 min, steadyBeginner · Quads, Glutes, Hamstrings · 3D demoFull sentences. The triathlon plan's phases set 30 to 60 minutes. Light gears and a steady pedalling rhythmEasier: Recumbent exercise bikeHarder: Air bike intervals
Faster bursts (optional; in the triathlon plan, from week 6)
- Stationary cycling4 to 6 × 1 min a little faster, with 2 min easy betweenBeginner · Quads, Glutes, Hamstrings · 3D demoShort sentences only. On a quiet road or indoorsEasier: Recumbent exercise bikeHarder: Air bike intervals
Cool-down
- Stationary cycling5 min, easyBeginner · Quads, Glutes, Hamstrings · 3D demoEasier: Recumbent exercise bikeHarder: Air bike intervals
- Standing quad stretch30 s each sideBeginner · Quads, Hip flexors · 3D demoHold the bike or a wallEasier: Side-lying quad stretch with a strapHarder: Couch stretch
- Half-kneeling hip flexor stretch30 s each sideBeginner · Quads, Glutes · 3D demoHarder: Couch stretch
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
Tips
- Wear an approved helmet on every ride: in crashes, helmets went with about half the odds of a head injury, and races require one.
- Set your saddle so your knee stays slightly bent at the bottom of the pedal stroke; our cycling page covers bike fit and pain.
- Use lights and bright clothing in poor light, and ride on quiet roads or an indoor bike while you learn.
- On rides over an hour, drink to thirst and practise the snack or drink you'll use in your race.
- In the heat, ride early and slow down, and know the signs of heat exhaustion.
- Stop for chest pain, dizziness or palpitations. Call 999 (UK) or 911 (US) for chest pain that feels tight or spreads to your arms, neck or jaw.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Guides that recommend it
Find more moves like these
More cardio & conditioning
HIIT workout at home
A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.
20 minIntermediate10 movesNo equipment
Plyometric workout
An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.
30 minAdvanced8 movesA bench or box, A step
Easy cardio workout
A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.
40 minBeginner3 movesCardio machine, A wallQuestions people ask
How long does the easy bike ride: 30 to 75 minutes at a pace you can talk at take?
About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 3 of its 4 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.