Cycling Warmup

What you'll gain

• Demonstrates the seated pedalling pattern used in cycling.

• Provides a cycling-specific opening movement for a warm-up sequence.

• Shows coordinated lower-body movement through repeated pedal strokes.

Step-by-Step Instructions

1. 1

   Sit on the bicycle saddle with both feet positioned on the pedals.

2. 2

   Place both hands on the handlebars and settle into a steady riding posture.

3. 3

   Begin pedalling smoothly while remaining seated.

4. 4

   Start with an easy effort before increasing the workload gradually.

5. 5

   Keep the shoulders relaxed and avoid excessive side-to-side rocking.

6. 6

   Follow the warm-up progression specified for the cycling session.

Common Mistakes

• Beginning with a hard effort before easing into the ride.

• Rocking the hips from side to side while pedalling.

• Gripping the handlebars with unnecessarily tense shoulders.

• Using a gear that makes the pedal stroke uneven.

About This Exercise

Cycling warmup shows seated pedalling on a road-style bicycle. The rider keeps both hands on the handlebars while the hips, knees and ankles move through repeated pedal strokes. The animation highlights the quadriceps and surrounding lower-body muscles, making the cycling action clear from the side. Use this clip for the opening phase of a cycling session, when riders begin with an easy effort before building toward the main work. The visible action is continuous on-bike pedalling. Effort and resistance should be set by the accompanying workout instructions, since the animation does not display a power target or heart-rate zone.

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