Biking (20 km/h)
Reps10 times
Calories burned93 kcal
LevelProfessional
Changing duration and load is available in our application
Cycling at approximately 20 km/h is an intense cardiovascular exercise. Maintain a straight posture, hands on the handlebars, and pedal actively. Keep a steady pace and controlled breathing, paying attention to technique to reduce knee strain. This speed enhances cardiovascular endurance, strengthens leg muscles, and improves overall fitness.
How to perform the exercise
10 times
93 kcal
Control your movement and do not rush.
01
Start position
Sit on the bike, back straight, hands on the handlebars.
02
Pedaling
Actively turn the pedals at a high pace.
03
Rhythm
Keep an even rhythm without dropping off.
04
Breathing
Control your breathing at high intensity.
05
Technique
Watch your knee and back position.
06
Control
Avoid overloading the knees with sudden accelerations.
Variants
Beginner
Start with short bursts at high speed.
Middle
Keep an intense pace for 20–30 minutes with breaks.
Professional
Increase speed and duration with good conditioning.
Which muscles are working
The main load falls on the quads, glutes and calf muscles.
Benefits of the exercise
Strength
Strengthens the leg muscles.
Balance
Improves cardiovascular endurance.
Simply
An intense workout while moving.
Contraindications
Acute knee or back pain.
Heart conditions without medical supervision.
Insufficient physical conditioning.
Recommendations
Cardio
Ride 20–30 minutes at a high pace 2–3 times a week.
Technique
Watch your technique so the knees are not overloaded.
