Cycle Cross Trainer

Beginner

Cardiovascular System

Leverage Machine

Built around a fixed machine groove, Cycle Cross Trainer slots in on your non-lifting days and builds heart-rate control at real speed.

How to do Cycle Cross Trainer

Adjust the seat height and position yourself on the cycle cross trainer.
Place your feet on the pedals and grip the handlebars.
Start pedaling in a smooth and controlled motion.
Maintain a steady pace and increase the resistance if desired.
Continue pedaling for the desired duration of your cardio workout.

Add to an AI Workout Plan All Cardio Exercises Machine Cardio Exercises All Machine Exercises

Cycle Cross Trainer Sets and Reps by Goal

Strength

6 rounds of 20 seconds hard with 100 seconds of easy movement between. Raise incline or level before you extend the session.

Hypertrophy

5 rounds of 60 seconds at a strong pace with 60 seconds easy. Keep the same settings week to week so progress is readable.

Endurance

15-20 minutes at a pace you could hold a short conversation through. Finish the block at a pace you could have held one minute longer.

Common Cycle Cross Trainer Mistakes

Ignoring seat and pad height between sessions

Write your settings down and reset them before the first rep.

Skipping the easy portion between hard efforts

Treat recovery as prescribed work so the next effort keeps its quality.

Judging the session by how wrecked you feel afterwards

Judge it by whether you could repeat the same effort tomorrow.

Easier and Harder Than Cycle Cross Trainer

Harder progression

Push To Run

Swap Cycle Cross Trainer For

Run (equipment)

Stationary Bike Run

Walking On Stepmill

Cycle Cross Trainer — Frequently Asked Questions

How do you do the Cycle Cross Trainer?

Adjust the seat height and position yourself on the cycle cross trainer. Place your feet on the pedals and grip the handlebars. Start pedaling in a smooth and controlled motion. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cycle Cross Trainer work?

The Cycle Cross Trainer primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with a leverage machine.

How many sets and reps of the Cycle Cross Trainer should I do?

For muscle growth: 5 rounds of 60 seconds at a strong pace with 60 seconds easy. Keep the same settings week to week so progress is readable. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cycle Cross Trainer good for beginners?

Yes. The Cycle Cross Trainer is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Cycle Cross Trainer?

Try the Run (equipment), Stationary Bike Run or the Walking On Stepmill. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.