THERE ARE ESSENTIALLY 4 ZONES TO THE IDEAL PEDALLING MOTION
Whether you’re cycling outdoors or inside on your new indoor bike, getting your
technique right is vital (even if pedalling is a relatively simple process)!
PEDAL ZONES
20�
20�
20�
20�
This is the section between 12 and 5pm on a clock
face. Drop your heel by 20� in this phase to get the
most out of your hamstring.
ZONE 01.
This is known as the transition phase. Contract
your calf muscle to point the toe by 20� (like you’re
scraping mud from the bottom of your shoe) but don’t
move your foot away from the pedal.
ZONE 02.
ZONE 03.
The leg is raised by the pedal momentum and not under a high degree of muscular load
in order to lose as little of the stored power as possible.
ZONE 04.
Return to your down stroke again at 12 o’clock - don’t wait until 3pm (which is common)
as you risk losing momentum and power.
01.
02.
03.
04.
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