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Steady 35-minute ride

Heart health · Cycling · 35 min

A 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

35 minutes total
Easy Moderate
  1. Spin up 5 min · easy Loosen the legs at an easy spin.
  2. Steady ride 25 min · moderate Moderate, rhythmic effort throughout.
  3. Spin down 5 min · easy Light 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.