Stamina & conditioning · Aerobic base · Beginner · ~30 min

Easy cycling (aerobic base)

A joint-friendly cycling alternative for aerobic base that does not add impact to legs already working on court.

▶ Why Riding Slower Makes You Faster: The Secrets Of Zone 2 Training — Global Cycling Network (YouTube)

More videos: The Training Plan I Followed to Build my Aerobic Base in Cycling (Benny McFly) · Aerobic Base Riding... How To Execute (Nomad Chad)

Starting position

Bike set up with the knee slightly bent at the bottom of the pedal stroke.

How to do it

1. Spin easily for 5 minutes.
2. Hold a conversational effort (RPE 3–4) for the main block.
3. Easy spin to finish.

Technique cues

• Smooth cadence
• Relaxed upper body

Common mistakes

• Pushing too hard so it becomes a high-intensity session

Easier

Shorter rides.

Harder

Longer rides (45–60 min) at the same easy effort.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.
• Outdoors: helmet and traffic awareness.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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