Cycling
Trains cardio. You need a machine. 2 of our free programs use it, across 20 sessions.
Free to use. The app logs the distance and the time, and remembers every session.
In the programs
How our programs run Cycling
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
40:00 steadythe shape they run most (2 sessions)
1:00typical rest between sets
2open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 60-Day Cut | Steady Cycle | 25:00 steady30:00 steady+6 more on the program page | Cardio: 25 min/week |
| 90-Day Transformation | Steady Cycle | 20:00 steady24:00 steady+10 more on the program page | Cardio: 20 min/week |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch Cycling progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Technique
How to do Cycling
- Adjust the bike seat height so your knee has a slight bend at the bottom of the pedal stroke, and set the handlebars to a comfortable reach.
- Begin pedaling at an easy pace for a few minutes to warm up.
- Settle into a steady cadence and resistance that elevates your heart rate, or alternate between harder and easier efforts for interval training.
- Continue for the desired duration, then reduce the pace gradually to cool down.
Form cues
Getting it right
- Keep a light grip on the handlebars and relax your shoulders to avoid upper-body tension.
- Maintain a smooth, circular pedal stroke rather than stamping down on the pedals.
- Keep your knees tracking in line with your feet, not flaring outward.
- Stay hydrated and adjust resistance gradually as your fitness improves.
Substitutes
Swap Cycling for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Cycling for you
Durata logs the distance and the time, and keeps last session's figures in front of you, so you always know what you are chasing. That works on any of our 50 free programs, or on a session you put together yourself.