Time: As long as it takes
This cycling workout will help beginners log more distance on their bikes, and work up to longer, stronger, extended bike rides. You get to gauge your own pace, depending on your fitness level. The goal is to complete 3 miles, no matter how long it takes, or how many times you have to stop and rest.
Cody’s Distance Biking Workout for Beginners
- Warm up: Stretch and 5 minutes of easy pedaling
- Mile 1: Find your pace. Settle into a comfortable biking pace that is a step-up from your easy warm-up pedal. At this pace you should be able to hold a conversation, but not sing a song.
- Mile 2: Push yourself. Take the pace up a notch so that you really feel the burn in your legs. Try to muscle through the midway exhaustion point.
- Mile 3: Recover. Reduce your pace to a comfortable, extended cool-down pedal.
New to cycling? Check out this handy introduction to cycling for fitness.