Bicycle Safety for Seniors: Senior Bike Riding Tips for Safety, Fitness & Enjoyment! - (2023)

Bicycle Safety for Seniors: Senior Bike Riding Tips for Safety, Fitness & Enjoyment! - (1)

Thinking about getting a bicycle to stay fit and reverse some of the effects of aging? You’re not alone - many seniors enjoy taking a nice ride in the sun from time to time.

But before you start pedaling you should be aware of the risks and learn how to ensure you’re cycling safely! Read our guide to bicycle safety for seniors to learn everything you need to know!

Table of Contents

What Percent of Seniors Bike in the US?

What are the Health Benefits of Bike Riding for the Elderly?

What are the Risks of a Senior Riding a Bike?

What Type of Bicycle Should a Senior Get?

Who Makes the Best Bicycles for Seniors?

General Safety Tips for Seniors Riding a Bicycle

Tips for Exercise Bikes

Wrapping Up: Bicycle Safety for Seniors

(Video) Bike Safety Tips for Older Adults

What Percent of Seniors Bike in the US?

Bicycle Safety for Seniors: Senior Bike Riding Tips for Safety, Fitness & Enjoyment! - (2)

Cycling may not be the first thing some seniors think about doing when it comes to exercise, but more seniors engage in the sport than you might think! A survey conducted by PeopleForBikesfound that 19 percent of all seniors in the United States ride a bike at least once per year.

That number, while still accounting for a minority of seniors, was four times higher in 2014 than it was in the year 2000. This may be due in part to the large portion of the Baby Boomer generation that is entering retirement age, but it can also be explained by the increased importance that exercise has in today’s society.

What are the Health Benefits of Bike Riding for the Elderly?

Bicycle Safety for Seniors: Senior Bike Riding Tips for Safety, Fitness & Enjoyment! - (3)

Riding a bike, while imperfect like any other form of exercise, is loaded with benefits for seniors. Riding your bicycle or using a stationary bike indoors for 30 minutes, a few times per week, can have some quite noticeable health benefits:

Weight Loss

One hour of bike riding burns about 300 excess calories; over the course of a few months, that can correspond to several pounds disappearing from your waistline. While you may not be trying to stay trim for the dating game anymore, keeping your weight down can help you live longer (especially if you have diabetes) and is also beneficial for your joints.

Cardiovascular Health

Aerobic exercise such as cycling reduces your risk of heart attacks and heart disease by up to 40%! If you have a family history of these health issues, it is wise to take precautions against developing them yourself. Cycling is an enjoyable, relaxed way to do just that!

Joint Health

No doubt about it: cycling is easy on the joints. Whereas walking and running slowly wear down the cartilage in your knees and ankles, riding a bike preserves it. Not only that, but riding a bike also strengthens the muscles around your knees and ankles, further protecting the joints themselves.

What are the Risks of a Senior Riding a Bike?

For all the benefits of riding a bicycle, there are some risks that present themselves to seniors:

Bicycle Safety for Seniors: Senior Bike Riding Tips for Safety, Fitness & Enjoyment! - (4)


Of all age groups, teenagers and the elderlyare the most likely to experience a fatal bicycle accident. These accidents are the most common among seniors who ride their bikes to commute back and forth; it’s not as likely to get into a bad accident when riding on designated bike paths. In any case, however, accidents on bicycles tend to be more severe for senior citizens.


Two types of injuries can present themselves to people who cycle for exercise:

  • Exercise-Related Injuries- riding your bike too fast, too far, or too often can wear out your muscles and joints. Just like with any exercise, overdoing it can lead to muscle injuries and damage that requires treatment by a physical therapist.
  • Accident-Related Injuries- these types of injuries can be very serious, because riding a bike offers you very little protection from a fall. You are traveling at speeds faster than walking, and you are unable to use your legs to prevent yourself from falling. When you do fall from a bike, you are at an increased risk of concussions, broken wrists, and shoulder damage because you will likely be falling face-first. Statistically, seniors are far more likely to experience a bad accident when falling than any other age group.
(Video) 10 safety tips for bike commuters

What Type of Bicycle Should a Senior Get?

How to Select the Right Bicycle for Senior Citizen

The best way to choose a bicycle is by deciding where and how you will ride your bike. For example, riding up and down hills on dirt roads demands a very different type of bicycle than riding on a flat bike path. Most seniors, however, won’t be attempting to win races or climb mountains when they ride. Here’s the best use for different types of bicycles:

  • Cruiser and Comfort Bikes: Great for running errands and leisurely exercise.
  • Road Bikes: Ideal for more intense exercise on smooth pavement.
  • Mountain Bikes: Designed for bumpy terrain and steep inclines.
  • Electric Bikes: Let the bike do the work for you; excellent for running errands and commuting.

Which Type of Exercise Bike is Better for Seniors: Upright or Recumbent?

Exercise bikes, sometimes called stationary bikes, are often found in fitness centers and hotel gyms. Getting one in your home is a safe, convenient way to get all the benefits of cycling without the risk of falls. There are two types of exercise bikes: upright and recumbent. So, what are they, and which one is better for seniors?

Upright Exercise Bikes

These bikes have a seat that is exactly like that of a standard bicycle. They’re designed to replicate the feeling of riding a bike on the road and are ideal for seniors who want to get slightly intense workouts.

The only downside of upright exercise bikes is that they can be hard on your back over time, especially for people who have lower back pain. This type of exercise bike is still a great option for seniors, though. In fact, US president Joe Biden uses an upright exercise bike every morning!

Recumbent Exercise Bikes

The word “recumbent” refers to a position of your body that is akin to leaning back in a recliner. Recumbent bikes have a backrest that the user leans on, which puts their legs in front of them rather than below. This takes the pressure off of your hips and allows you to get an equally beneficial workout without having to balance yourself atop the bike.

These bikes accommodate back issues and problems with balance, which makes them a better choice for most seniors. You aren’t losing anything but risk by getting a recumbent exercise bike; the workout is still the same.

Who Makes the Best Bicycles for Seniors?

One of the largest names in cycling, Trek makes bikes that cover virtually every category and budget. They make bikes for all people, from the simplest of beginners looking to enjoy the fresh air to the adrenaline junkies pushing themselves to the limit.

(Video) 7 Unexpected Benefits of Cycling for Over 60s

Trek’s reputation in the cycling community is one of quality and value; though they aren’t the cheapest bicycle manufacturer, each of their bikes is durable and fairly priced. Trek also has a large selection of electric bikes, which help you pedal faster and further while still giving you the exercise you need!

One of the oldest bicycle manufacturers in the world, Schwinn has a strong reputation for quality and comfort. This is the brand you should choose if you’re looking for a simpler riding experience. They have excellent comfort, cruiser, and 3-wheeled bikes that seniors can safely enjoy!

General Safety Tips for Seniors Riding a Bicycle

How to Get Started Riding a Bike for Seniors

  1. 1

    Once you’ve chosen the best bike for you, the first step is to get accustomed to it. Old sayings will tell you that you’ll never forget, but don’t kid yourself into thinking your first time on a bike in 30+ years will be a piece of cake.
  2. 2

    If you haven’t ridden a bike in many years, have someone with you the first time you ride. If your balance has faded, you’ll need them to keep you upright even if it is slightly embarrassing. The good news is that it usually takes less than 5 minutes for someone to feel comfortable balancing on a bike again.
  3. 3

    Before you take off to the races, make sure you getfamiliar with your bike’s brakes. If you get going too fast and cannot use the brakes, you are (quite literally) an injury on two wheels!
  4. 4

    Once you get the hang of your new bike’s mechanics, you’re ready to get on with the exercise. It’s advisable to start slow, however, so that you don’t overuse your muscles and develop injuries. Start with 3-4 miles or 15 minutes of riding, and see how you feel. If you find that easy, you can move up to longer, more intense rides. If not, take it easy and listen to your body- pushing yourself too far isn’t going to benefit you!

How a Senior Should Mount a Bike

If you’re worried about hurting your hips while mounting a bike, you should look for a “low-entry” or “step-through” bicycle. These bikes are made with frames that won’t force you to lift your leg very high to mount. You can also get yourself a recumbent bicycle that will be just as easy to get in/out of as sitting on a lawn chair!

If you have a bike with a more traditional frame, there is still a way that you can mount your bike without risking a hip injury:

  1. 1

    Place your dominant foot right behind the corresponding pedal on your bike.
  2. 2

    Take your other leg and swing it around the rear wheel of the bike, landing just behind the other pedal.
  3. 3

    Gently lift one leg and get yourself situated on the seat.
  4. 4

    Start to pedal, and you’re off!

You can also use a nearby park bench or fence to balance yourself as you mount the bike. No matter what, though, make sure that you don’t push your joints too far as you mount your bicycle; rusty joints might need some stretching and patience first.

How Can a Senior Better Balance a Bicycle?

Balancing on a bicycle should feel natural after a few minutes of practice, but many seniors experience a loss of balance due to different medical conditions. If you have trouble balancing on a bike, try shifting your weight toward your hips and sitting straight up. This will concentrate your center of gravity in your torso and right in the center of the bicycle, helping you balance.

Whatever you do, you should not lean forward on the bike. This will throw off your center of gravity, especially when making turns. Keep your posture, though, and you should have very few problems balancing!

Of course, if you are still worried about your balance on a bicycle, you have a few options available to you (and, thankfully, none of these options involve getting training wheels):

(Video) 6 Things Seniors Must Know Before Buying an Electric Bike | Ebike Tips for Senior Riders

  1. 1

    First, you can get an indoor stationary bike that will keep you safe and balanced 100% of the time.
  2. 2

    Second, you can get a recumbent bike that has three wheels and doesn’t require you to use your torso to balance.
  3. 3

    Finally, you can get a three-wheeled bike that takes the burden of balance away from the rider and puts it on two sturdy rear wheels!

Tips for Exercise Bikes

How to Ease Into a Stationary Bicycle Routine for Seniors

  • Start Easy: exercise bikes have controllable tension levels that adjust the difficulty and force required to pedal. Start at the lowest difficulty setting and make sure that your legs and knees feel good before increasing the difficulty.
  • Short Workouts are Best: In the first few weeks of a stationary bike routine, keep your sessions to a time less than 30 minutes. The last thing you want to do is overwork your muscles and have to take time off, starting over at the beginning!
  • Listen to Your Body: If you’re struggling in an easy workout, take it easy and don’t push yourself. If you start feeling pain in your knees, lower the intensity or take a day off. Responding to your body’s signals and adjusting your exercise routine is the best way to experience long term positive results!

How Long to Exercise on Bike With Bad Knees for Seniors

If you have bad knees, pain while doing any sort of exercise is inevitable, even a low-impact exercise like cycling. If you experience pain while using an exercise bike, you should eitherlower the intensity setting on your bikeor ride it for shorter amounts of time.

Generally, the longest you need to use an exercise bike for a good workout is 30 minutes. If you’re experiencing pain even on the lowest difficulty setting, end your workout sessions after about 10-15 minutes until your knees build up some strength. It’s better to take it slow and make progress than it is to dive in too deep and wind up with an injury!

Wrapping Up: Bicycle Safety for Seniors

Bicycles are great tools for exercise and enjoyment, but they need to be used wisely. Wear your helmet, respect your body’s limits, and always mind your surroundings. That way, you can ensure that you have a safe, beneficial activity to enjoy for years to come! Do you have any more questions about bicycle safety, or want to share some advice with other readers? Let us hear your comments below!

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What is the most important safety rule in cycling? ›

To maximize your safety, always wear a helmet AND follow the rules of the road. Bicycles in many States are considered vehicles, and cyclists have the same rights and the same responsibilities to follow the rules of the road as motorists.

Should a 75 year old ride a bike? ›

Senior bike riding is perfectly safe and has many health benefits. It will help you lose weight, stay strong, avoid chronic illness, stay mentally alert and live longer. There are some safety concerns regarding cycling for seniors, but they shouldn't dissuade you.

What are 3 safe riding tips a bicyclist can practice? ›

When riding, always:
  • Go With the Traffic Flow. Ride on the right in the same direction as other vehicles. ...
  • Obey All Traffic Laws. A bicycle is a vehicle and you're a driver. ...
  • Yield to Traffic When Appropriate. ...
  • Be Predictable. ...
  • Stay Alert at All Times. ...
  • Look Before Turning. ...
  • Watch for Parked Cars.

What are 3 important components of a bike safety checklist? ›

Bike safety checklist: Important checks to make before you ride
  • Tires, pressure and wheels. Obviously the first and foremost practise before EVERY ride is checking tire pressure. ...
  • Wheels and QR levers. ...
  • Equipment check (helmet, spares, tools and parts) ...
  • Nuts and bolts. ...
  • Chain check and lubrication. ...
  • Frame check. ...
  • Brakes. ...
  • Cables.
Apr 16, 2014

What is Rule 37 in cycling? ›

As with rule 37, which states that the arms of cycling eyewear should always be placed over helmet straps, never under, explaining: “This is for various reasons that may or may not matter; it's just the way it is.” At least rule 14 – shorts should always be black – is more self-explanatory (as the book points out, ...

What is the 3 1 rule in cycling? ›

The 3:1 rule is no more

This meant the maximum length-to-width ratio of the component could be no greater than three-to-one. If a tube was 2cm wide, for example, it could have a maximum permitted length of 6cm. This rule was intended to limit the maximum size, and therefore effectiveness, of any aerofoil sections.

How long should seniors ride a bike? ›

Adults over the age of 65 who ride at least 30 minutes, three times a week are less likely to experience age-related decline in walking efficiency, compared to adults who walk for exercise, according to Humboldt State University researchers.

Is 80 too old to ride a bike? ›

Cycling is sometimes considered a form of exercise and enjoyment reserved only for children or the most avid of sporting enthusiasts. However, when you peel back the surface of cycling, it's a sport that is perfect for everyone, including people over the age of 60!

Is cycling good for bad circulation in legs? ›

Any activity that gets you on your feet can make a difference, but cycling is an especially good choice for leg vein issues such as spider and varicose veins. This is true for several reasons: Cycling flexes your calves. Pedaling a bike stimulates blood flow through the legs, improving your strength and circulation.

When riding a bicycle at night what should you avoid wearing Why? ›

Don't wear dark clothing. Attach a front lamp to your bike or helmet which is visible from 300 feet. Install red rear reflectors visible from at least 500 feet. Install white or yellow pedal reflectors visible from 200 feet.

What are four safety guidelines for cyclists? ›

​Safety While Riding:
  • Always hold on to the handlebar firmly and keep your feet on the pedals.
  • Do not hold on to another vehicle or another cyclist.
  • Do not carry a passenger unless your cycle has been built for that purpose.
  • Do not ride too close behind another vehicle.
  • Do not carry anything which may affect your balance.

Which is a good safety tip to remember before you ride your bike? ›

Check Your Equipment Before You Ride

Make sure your tires are properly inflated. Check your reflectors and lights to make sure that they're working. Inspect your chains and gears for any defects, fractures, or issues. These simple steps can prevent an accident that could change your life.

What are the six points to check each time you ride your bike? ›

What do you need to do a bike safety 'M check'?
  • Step 1: Wheels. Check that your wheel is tightly fitted. ...
  • Step 2: Saddle or seat. Make sure your saddle is on tightly by moving it from side to side. ...
  • Step 3: Bike chain. Check your chain is clean, lubricated and free of rust. ...
  • Step 4: Pedals. ...
  • Step 5: Handlebars. ...
  • Step 6: Brakes.

What is the best thing to do for bicycle safety? ›

Wear equipment to protect you and make you more visible to others, like a bike helmet, bright clothing (during the day), reflective gear, and a white front light and red rear light and reflectors on your bike (at night, or when visibility is poor).

What is Biker Rule 5? ›

Rule #5 is perhaps the most fundamental of all Rules. To ride a bicycle is to push our physical boundaries. To ride a bicycle quickly is to push our psychological limits; it is our mind that allows our bodies to achieve what it believes lies beyond its reach.

What is Rule 67 in cycling? ›

Rule 67. when cycling on the road, only pass to the left of large vehicles when they are stationary or slow moving and you should proceed with caution as the driver may not be able to see you.

What is Rule 74 in cycling? ›

Turning. When approaching a junction on the left, watch out for vehicles turning in front of you, out of or into the side road. If you intend to turn left, check first for other cyclists or motorcyclists before signalling.

What is Rule 14 cycling? ›

Rule #14 // Shorts should be black. “Team-issue shorts should be black, with the possible exception of side-panels, which may match the rest of the team kit.” – The Velominati. The leg grippers don't do much at all.

What does the 1 2 3 mean on a bike? ›

The number of chain rings in the front of your bike determine what type of drivetrain you are running. Referred to as "one-by", "two-by", and "three-by".

What is Rule number 7 in cycling? ›

Tan lines should be cultivated and kept razor sharp. Under no circumstances should one be rolling up their sleeves or shorts in an effort to somehow diminish one's tan lines.

What is the best bike for a senior? ›

A recumbent bike allows you to cycle in a semi-reclined position, with the bike's pedals in front of you instead of underneath you. This bike style is a great choice for anyone who needs back or neck support or wants to reduce pressure on their knees.

Does cycling aggravate knee pain? ›

Cycling can be either good for your knees or bad depending on a lot of factors. Even though cycling is low-impact, it uses a lot of repetitive motion and positions that put strain on your knees if you're not careful. Just like any sport, you can hurt yourself if you don't take precautions or prepare correctly.

Is bike riding good for arthritis? ›

Outdoor or indoor, cycling is one of the most effective workouts for people with arthritis. “The continuous motion that's part of cycling is very helpful for arthritic joints,” says Joseph Garry, MD, an associate professor in the division of sports medicine at the University of Minnesota.

Is bike riding good for the heart? ›

Cycling is a good way to improve your fitness and heart health. Two short trips to the shops and back each day – about 30 minutes' of daily cycling – will begin to benefit your cardiovascular system.

Is it safe to ride a bike with osteoporosis? ›

“If you have osteoporosis, consider riding a tricycle, which is more stable than a two-wheeler, posing less of a fall risk. I'd advise that you don't ride a bike if you've had a recent fracture. Another fall could make it worse,” says Dr. Safran-Norton.

How fast should I cycle for my age? ›

Cycling and age are indirectly related to the power a biker produces. With growing age, there is a sudden decrease in power, hence, the decrease in average cycling speed.
Average Cycling Speeds by Age Comparison.
AgeAverage Speed – km/hAverage speed – mph
35 – 403018.6
40 – 4528.517.7
45 – 502415
50 – 552213.6
6 more rows
Oct 5, 2022

What are the signs of poor circulation in your legs? ›

Symptoms of poor circulation are often easy to spot. They include muscle cramping, constant foot pain, and pain and throbbing in the arms and legs. As well as fatigue, varicose veins, and digestive issues. Leg cramps while walking and wounds that don't seem to heal in your legs, feet, and toes are also symptoms.

What helps regain circulation in legs? ›

Six Tips for Improving Blood Circulation in Legs
  • Walking. Walking is a simple, low-impact exercise that can help you create a more active and healthy lifestyle and may promote weight loss. ...
  • Stretching. ...
  • Position Your Body. ...
  • Wear Compression Stockings. ...
  • Stop Smoking. ...
  • Manage Your Stress Levels.
May 3, 2022

What not to do while riding a bike? ›

10 Cycling Mistakes To Avoid
  1. Saddle height. ...
  2. Not fuelling for a ride correctly. ...
  3. Braking in corners. ...
  4. No spares or tools. ...
  5. Grabbing hard on the brakes. ...
  6. Riding too far, too hard, too soon. ...
  7. Poor bike maintenance. ...
  8. Unsuitable clothing.

What should you avoid before riding a bike? ›

Things to Avoid While Cycling
  • Riding on an empty stomach. To ride and feel your best, your body needs fuel. ...
  • High-fat foods. Fat slows digestion and may leave you feeling too full during exercise. ...
  • High-protein foods. ...
  • High-fiber foods.

Where you should and should not ride your bike? ›

Always ride in the same direction as cars do. Never ride against traffic. Use bike lanes or designated bike routes whenever you can — not the sidewalk! Avoid riding at dusk or in the dark.

What's the main hazard when following a cyclist? ›

When following a cyclist, be aware that they have to deal with the hazards around them. They may wobble or swerve to avoid a pothole in the road or see a potential hazard and change direction suddenly. Don't follow them too closely or rev your engine impatiently.

What do you do immediately beforehand when you re on your bicycle and you want to make a left turn? ›

Signal before making turns or changing lanes to warn traffic around you. To signal a left turn, look behind you, over your left shoulder, and then extend your left arm out. To signal a right turn, hold your left arm up with your elbow bent (you may also hold your right arm straight and point to the right).

What are three essential hand signals a cyclist should use while riding with traffic? ›

The 3 Cycling Hand Signals

The three basic signals are the same ones most will remember from first learning to ride a bike: Left turn: left arm extended straight out to the left side. Right turn: left arm extended and bent upward at a 90-degree angle. Braking: left arm extended and bent downward at a 90-degree angle.

What is the most important rule in cycling? ›

To maximize your safety, always wear a helmet AND follow the rules of the road. Bicycles in many States are considered vehicles, and cyclists have the same rights and the same responsibilities to follow the rules of the road as motorists.

What is the most important safety equipment in biking? ›

Helmet. Let's get the most obvious and essential piece of safety gear ticked off first. The reason you need a bike helmet is quite simple – it protects your head from bumps and crashes.

How many times do you pedal a bike in a mile? ›

Knowing there are 63360 inches in a mile will tell us that you'll pedal about 234 rotations in a statute mile. One pedal stroke equals one wheel rotation when the chainring and cog are the same size (eg 24x24).

What is the activity code for riding bike? ›

ICD-10-CM Code for Activity, bike riding Y93. 55.

What does TLC mean bikes? ›

TLC Bikes. TLC Bikes provides high-quality and innovative BMX parts such as pegs, sprockets, and different hardware. TLC stands for 'Titanium Lightweight Component', and TLC bolts and spokes are created from extremely lightweight titanium to ensure durability as well as the lowest possible weight.

What does BSO mean bikes? ›

The Bicycle Shaped Objecti. The Bicycle Shaped Object or 'BSO', highlights many of the reasons why proper advice from The Cycling Experts and spending that little bit extra, can make all the difference to how much you get from your bike and how much you enjoy riding it.

What should you check on your bike? ›

In his book Essential Bicycle Maintenance & Repair, Shanks explains five pre-ride checks that every cyclist should perform:
  • Check the wheels. Make sure the quick-release skewers are tightened correctly. ...
  • Inspect the tires. Check for adequate air pressure in the tires. ...
  • Test the brakes. ...
  • Lube the chain. ...
  • Check the shifting.
Jul 18, 2012

Where do most bicycle accidents occur? ›

About 64% of bicyclist deaths occur on sections of roads away from intersections (where higher speeds might occur) and 27% occur at intersections.

What is the 80 rule in cycling? ›

Endurance Training

You should aim to follow the 80/20 rule when structuring your training. Endurance training should be at least 80% of your training measured by time and in fact it delivers more than 80% of the results. In other words, just by riding at a talking pace you will get fitter and stronger over time.

What are bicycle safety rules? ›

They must obey all traffic signs and signals, including red lights and stop signs, ride in the same direction as traffic, use hand signals when turning or stopping, and yield the right of way. Cyclists must also have a white light on the front and a red light or reflector on the back of their bike when riding at night.

Why is safety important in cycling? ›

Bike riding is a lot of fun, but accidents happen. Every year about 300,000 children go to the emergency room because of injuries, and at least 10,000 children have injuries that require a few days in the hospital. Most deaths from bike accidents are due to head trauma.

What is Rule 5 in cycling? ›

Cycling is steeped in a tradition of toughness and a willingness to go beyond what we believe we are capable of. This is the essence of Rule #5: the mind pushing the body beyond our perceived limits. There is no absolute; it is a relative measure.

What are unsafe cycling conditions? ›

Unsafe road conditions that can hurt bicyclists include:

Unfinished or hazardous road shoulders. Trees, utility poles, medians, or signage too close to the road. Confusing signage or broken traffic lights. Poor street drainage.

How can cyclists avoid accidents? ›

Bike Safety Tips: 7 Fundamental Tips on How to Avoid an Accident
  1. Make Sure You're Riding the Right Size Bike. ...
  2. Double Check Your Brakes. ...
  3. Always Use Headlights. ...
  4. Always Wear a Helmet. ...
  5. Don't Ride While Wearing Headphones. ...
  6. Keep Both Hands on the Handlebars. ...
  7. Don't Ride Too Fast.

What is the most important part of a bike and why? ›

When you look at a bicycle, it's easy to see that the frame is the most important part of this vehicle. Not only is the frame the one that holds the entire bike up and together and allows you to sit on and steer it, but it also attests to the quality of the materials used.

What is the most important training in cycling? ›

Interval training. Interval training involves short and regular bursts, alternating speeds from low to high. It's an important training tool used for building up cardiovascular fitness and maximising your aerobic capacity, which is also known as your VO2 max.


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