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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 6-8 | 30s sprint | 90s recovery |
| Hypertrophy | 1 | 30-45 min steady | N/A |
| Endurance | 1 | 45-60 min steady | N/A |
| Fat Loss | 8-10 | 30s all-out | 60s easy |
Add Cycling to your workout. FitCommit tracks sets, reps, and calories burned.
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5
cal/min light
8
cal/min moderate
13
cal/min vigorous
Group class with instructor
High resistance intervals
20s max effort, 10s rest cycles
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Cycling is beginner-friendly and a great starting exercise. Start with light weight to learn the movement.
Cycling primarily targets the Quadriceps, Hamstrings. Secondary muscles include Calves, Glutes. This makes it effective for Cardio development.
Most people benefit from doing Cycling 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
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