Wellness Routines
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Cycling

Compared in the reviewR3 · 61 full-text papers, 51 abstract-only

At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.

Requirements it fills
  • continuous moderate
    Cardio & Endurance · 4 papers put it here (inferred by the extraction, not stated in the paper)
  • long interval
    Cardio & Endurance · 1 paper put it here (inferred by the extraction, not stated in the paper)
  • low-intensity / base volume
    Cardio & Endurance · 1 paper put it here (inferred by the extraction, not stated in the paper)
  • sprint interval
    Cardio & Endurance · 1 paper put it here (inferred by the extraction, not stated in the paper)
  • short interval
    Cardio & Endurance · 2 papers put it here (1 stated, 1 inferred)
How it is performed

  • 5,400 km, 782 laps of ~ 7 km each, 95% flat with ~ 30,000 m altitude change.

    B. Knechtle, L. Leite, Pedro Forte et al. (2025) · Scientific Reports · 10.1038/s41598-025-14578-9
    Sex-specific differences in performance and pacing in the world’s longest triathlon in history

  • Low-impact, non-weight-bearing activity.

    Kirk L. Scofield, S. Hecht (2012) · Current sports medicine reports · 10.1249/JSR.0b013e3182779193
    Bone Health in Endurance Athletes: Runners, Cyclists, and Swimmers

  • Even or slightly positive pacing; faster cyclists have fewer moderate but more pronounced slowdowns

    Srdjan Marković, Ivan Ćuk, Sasa Duric et al. (2026) · Scientific Reports · 10.1038/s41598-026-51179-6
    Pacing profiles and slowdown patterns in ultra-triathlon performance

  • Complete 500 kJ of work as quickly as possible at a freely chosen gear ratio and power output.

    P. Peeling, D. Bishop, G. Landers (2005) · British Journal of Sports Medicine · 10.1136/bjsm.2005.020370
    Effect of swimming intensity on subsequent cycling and overall triathlon performance

  • Shorter session duration, lower work and rest times, higher number of bouts, only cycling.

    C. Cadenas-Sánchez, R. Fernández-Rodríguez, V. Martínez-Vizcaíno et al. (2023) · European Journal of Preventive Cardiology · 10.1093/eurjpc/zwad309
    A systematic review and cluster analysis approach of 103 studies of high-intensity interval training on cardiorespiratory fitness.

  • Less effective compared to running.

    Jingyou Zhong, Yanhao Wang, Hongliang Wu, Huangkun Chen, Ming Li (2026) · Frontiers in Physiology · 10.3389/fphys.2026.1791740
    The independent effects of isolated high-intensity interval training modalities on body composition and adiposity indices in overweight or obese adults: a systematic review and meta-analysis

  • Speed of 16 km/h (10 mph), net energy cost typically 29 kJ/min.

    R. J. Shephard (1997) · British Journal of Sports Medicine · 10.1136/bjsm.31.4.277
    What is the optimal type of physical activity to enhance health?
Dose

Measured in duration — derived from the review's own dose_and_time prose.

Dose and time, as the papers state it

  • 5,400 km (782 laps of ~ 7 km) Men: 419.5 h, Women: 523.6 h

    B. Knechtle, L. Leite, Pedro Forte et al. (2025) · Scientific Reports · 10.1038/s41598-025-14578-9
    Sex-specific differences in performance and pacing in the world’s longest triathlon in history

  • lowest session duration (exact minutes not specified)

    C. Cadenas-Sánchez, R. Fernández-Rodríguez, V. Martínez-Vizcaíno et al. (2023) · European Journal of Preventive Cardiology · 10.1093/eurjpc/zwad309
    A systematic review and cluster analysis approach of 103 studies of high-intensity interval training on cardiorespiratory fitness.
Equipment

bike · beginner — from the exercise catalogue, which is where equipment is authored.

Level and prerequisites

  • Low-impact, non-weight-bearing; no high physical strength or endurance required.

    Kirk L. Scofield, S. Hecht (2012) · Current sports medicine reports · 10.1249/JSR.0b013e3182779193
    Bone Health in Endurance Athletes: Runners, Cyclists, and Swimmers

  • Ability to cycle 90 km.

    Kristian Jäckel, C. Sousa, E. Villiger, P. Nikolaidis, B. Knechtle (2020) · International Journal of Environmental Research and Public Health · 10.3390/ijerph17062148
    The Age-Related Performance Decline in Ironman 70.3
Progression and regression

  • Even or slightly positive pacing

    Srdjan Marković, Ivan Ćuk, Sasa Duric et al. (2026) · Scientific Reports · 10.1038/s41598-026-51179-6
    Pacing profiles and slowdown patterns in ultra-triathlon performance
Who should not do this

The papers behind this option report nothing on contraindications, which is not the same as saying there are none.

Setting, as the studies used it

  • facility or specialist (ergometers)

    J. Drake, Axel Finke, R. Ferguson (2022) · bioRxiv · 10.1007/s00421-023-05274-5
    Modelling human endurance: power laws vs critical power

  • Minimal equipment (bike), can be done at home or outdoors

    Kirk L. Scofield, S. Hecht (2012) · Current sports medicine reports · 10.1249/JSR.0b013e3182779193
    Bone Health in Endurance Athletes: Runners, Cyclists, and Swimmers

  • Minimal or home (bike), or facility (stationary bike)

    Álvaro Miguel-Ortega, María-Azucena Rodríguez-Rodrigo, J. Mielgo-Ayuso, J. Calleja-González (2025) · Nutrients · 10.3390/nu17111846
    Triathlon: Ergo Nutrition for Training, Competing, and Recovering

  • Minimal or home (bike)

    F. Khodadadi, R. Bagheri, R. Negaresh et al. (2023) · Journal of Clinical Medicine · 10.3390/jcm12062291
    The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials
What the papers compared it with

A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.

Cycling