Endurance
Cycling
Cycling is joint-friendly endurance. Cadence and posture drive efficiency.
Setup
- Seat height: leg nearly straight at bottom without hip hiking.
- Relaxed torso, soft elbows.
- Resistance that keeps cadence smooth.
Execution
- Often 80–95 rpm for base work.
- Push and pull through the circle.
- Zone 2 should allow speech.
- Separate intervals from base rides.
Common mistakes
- Seat too low
- Only stomping the pedals
- Huge resistance, tiny cadence
- All-out every session
Progressions
- Build time before intensity
- One quality interval day per week
- Log distance/time in ShadowFit