← Back to the plan
Steady 35-minute ride
Heart health · Cycling · 35 minA smooth, moderate ride that's kind on the joints. Indoors or out, this is heart-healthy cardio you can do again and again.
How to do it
Spin at a moderate effort where talking is possible but singing isn't. Keep a comfortable, steady cadence.
The session
- Spin up5 min · easyLoosen the legs at an easy spin.
- Steady ride25 min · moderateModerate, rhythmic effort throughout.
- Spin down5 min · easyLight pedalling to finish.
Good to know
On a route with hills or a turbo trainer? Let the moderate effort — not the terrain — set your pace.