Road Cycling
Long aerobic work outdoors, where terrain does the interval programming for you.
Choose an effort level
Easy
Leisure pace, under 10 mph.
Moderate
12–14 mph, working but sustainable.
Hard
16–19 mph, fast group riding.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Keep elbows soft so the arms absorb road buzz.
- Change gear early on approach to a climb, not halfway up it.
- Hold a smooth cadence rather than mashing a big gear.
- Scan well ahead; braking late costs all your momentum.
Common mistakes
- Saddle too low, robbing power and stressing the knees.
- Riding every session at the same moderate pace.
- No lights or helmet on shared roads.
A starter session
45 minutes at a pace where you could still talk on the flats.
Who it may suit
Low impact, high volume tolerated well. Long rides do accumulate real fatigue, so plan them around leg training.