Fysiqal
Cardio
Cardio

Cycling (Cardio Modality)

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cyclingbikinglow-impactmodalitynon-weight-bearingpower

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A low-impact, joint-friendly modality (outdoor or stationary) that scales easily from gentle to maximal effort and is uniquely suited to power-based training and HIIT.

Detail

Cycling is a low-impact, largely non-weight-bearing leg-driven activity, so it spares the joints and produces less muscle damage than running — which also makes it the preferred cardio modality when minimizing the interference effect with strength training (see Concurrent Training & the Interference Effect). The flip side is that it provides little bone loading, so it does less for bone density than weight-bearing modes.

Intensity. Leisure cycling (<10 mph) ≈ 4 METs; moderate-to-vigorous road cycling (10–16 mph) ≈ 6.8–10 METs and beyond (see METs (Metabolic Equivalents)). Resistance and cadence let intensity be dialed precisely, especially on a stationary/spin bike.

Power training. Cycling is the home of power-based prescription: a power meter gives an objective, instantaneous watt readout, and functional threshold power (FTP) anchors the training zones (see Critical Power & Functional Threshold Power (FTP) and Power and FTP).

How to program.

Key facts

  • Low-impact, joint-friendly; less muscle damage than running (good for concurrent training).
  • Minimal bone loading (less benefit for bone density).
  • Leisure <10 mph ≈4 METs; 10–16 mph ≈6.8–10 METs.
  • Ideal for power-based training (watts, FTP) and controllable HIIT/SIT intervals.
  • Proper bike fit prevents knee/low-back problems.

Connections

Sources

Cited in text — not yet linked
Compendium of Physical Activities MET values (cycling <10 mph ≈4; 10–16 mph ≈6.8–10). FTP/power-training references.

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Atlas Connections

Concurrent Training & the Interference Effect
For most people, adding cardio to a lifting program does not reduce muscle growth or maximal strength. The real, modest cost is to explosive strength (jumping, rapid force), mainly when cardio and lifting share a session; if lower-body strength is the priority, lift first.
Critical Power & Functional Threshold Power (FTP)Closely related
FTP is the highest power (watts) you can hold for roughly an hour — a practical field anchor, near the lactate threshold, that all power-based training zones are built from; critical power is its physiological cousin.
HIIT (High-Intensity Interval Training)
Repeated near-maximal intervals (about 80–100% of max heart rate / VO2max) with recovery between them — a time-efficient way to raise VO2max and cardiometabolic fitness.
METs (Metabolic Equivalents)
A MET is the energy cost of an activity relative to sitting quietly — an absolute intensity unit used to compare activities and estimate calories burned.
MICT (Moderate-Intensity Continuous Training)
Continuous cardio at a moderate intensity — the workhorse method behind the public-health "150–300 minutes a week" target and the standard comparison for HIIT studies.
SIT (Sprint Interval Training)
Brief "all-out," supramaximal sprints (≥100% of aerobic capacity) with long recoveries — the most time-efficient cardio dose, but maximally demanding.
Power and FTPClosely related
Power (watts) is the most objective cardio intensity metric — instant, terrain-immune — and FTP is the threshold anchor its zones are built on.