Cycling (Mountain)

How to do it

1. Set the stationary bike saddle height so the knee has a slight bend at the bottom of the pedal stroke.
2. Shift the grip toward the front of the handlebars and lean the torso slightly forward to simulate a climb.
3. Raise the resistance to a heavy climbing load and rise off the saddle for standing efforts.
4. Drive each pedal stroke through the quadriceps, using body weight to help press the pedal down on the climb.
5. Alternate longer climbing segments at a slow, powerful cadence with easier seated recovery sections.
6. Avoid rocking the bike side to side while standing, since a quiet upper body keeps the climbing effort in the legs.

Muscles worked

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