Cycling Warmup
Easy seated pedalling as a cycling warm-up, with the hands on the handlebars and the legs moving through continuous pedal strokes.
How to do it
- Sit on the bicycle saddle with both feet positioned on the pedals.
- Place both hands on the handlebars and settle into a steady riding posture.
- Begin pedalling smoothly while remaining seated.
- Start with an easy effort before increasing the workload gradually.
- Keep the shoulders relaxed and avoid excessive side-to-side rocking.
- Follow the warm-up progression specified for the cycling session.
Key technique cue
Start very easy and add load gradually — no hard start.
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.
Benefits
- ✓ Raises heart rate and breathing gradually before the main work.
- ✓ Easy pedalling warms the legs and settles you into a familiar rhythm.
- ✓ Lets you build toward working effort without a sudden jump in load.
Progression: from easier to harder
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Step 1 You are here - Cycling Warmup
- Cycling Cooldown
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Step 2 -
Step 3 -
Step 4
About the exercise
Cycling warmup is 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 pedalling works the quadriceps and surrounding lower-body muscles. It suits the opening phase of a cycling session, when riders begin with an easy effort before building toward the main work. Effort and resistance should be set by the accompanying workout instructions.
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