Cycling (Interval)

How to do it

1. Set the stationary bike saddle height so the leg nearly straightens at the bottom of the pedal stroke.
2. Sit upright with a light grip on the bars and the core braced to keep the torso still.
3. Warm up with an easy pedal cadence for a few minutes before the first hard effort.
4. Push into a hard interval, driving through the quadriceps at a high cadence for the set duration.
5. Drop back to an easy recovery pace between hard intervals, then repeat the cycle for the session.
6. Avoid holding the same hard effort on every interval, since easing off during recovery is what makes the next push effective.

Muscles worked

Related Quads exercises