Biking (cycling) is a monostructural endurance exercise (like running, rowing, and single unders) that improves cardio and builds strength in your legs. Outdoor cycling can be a fun (and social) way take your training outside.

See also: Air Biking/Assault Biking

Set-Up: Bicycle fit can be different for every individual. As a rule of thumb, stand next to the seat and move it up to hip bone height. When seated your leg should not be locked out at the bottom of the pedal revolution. Move the seat forward or back so when you’re seated with one leg straight and one leg bent, the knee of the bent leg tracks over your toes. Sit tall. Brace your core. Get a full, relaxed grip on the handles. 

Execution: Drive the pedals forward. The power comes from your legs. Your knees track your toes. Look straight ahead to keep a neutral spine. Avoid excessive body movement—the bike should move underneath a relatively still body. 

Points of Performance: To get a “good rep” for cycling in a workout ensure the following:
– You reach the necessary distance or time prescription required by the WOD (there are typically no requirements for how effectively or efficiently you do so in a WOD)
– In a competition WOD, check standards for when you can mount, dismount, or grab the bike’s handles

Pro-Tip: If you’re doing a WOD where cycling is one of many movements (like “Broken Arrow”), adjust your cycling pace based on the exercise before and after the cycling component. In Broken Arrow, for instance, 50 pull-ups precede the 10-mile bike ride. That means your legs will be fresh and you can go harder for the first 7 or 8 miles. Right after the 10-mile bike ride comes a 3-mile run. So slow your pace on the last couple miles of the bike ride to save some leg strength. (If you’re newer to cycling, keep the pace steady regardless of the other movements in the WOD.)