Cycling (Cardio Modality)

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-interference). 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). 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-ftp and power-ftp).

How to program.

• Steady aerobic: 30–60+ min at moderate effort (MICT; see mict) or easy zone-2 rides for base.
• HIIT/SIT: the bike is ideal for hard intervals and Wingate-style sprints because intensity and recovery are easy to control and impact is low (see hiit, sit).
• Bike fit matters: proper saddle height and position prevent knee and lower-back issues.

• 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.

• critical-power-ftp — FTP/power zones live in cycling.
• hiit / sit — the bike is ideal for intervals/sprints.
• mets — the MET values cited.
• concurrent-training-interference — cycling interferes less with strength.
• power-ftp — the device for power training.