Fun Ways to Get Fit, Commuting to Work

There's a difference between burning calories and boosting fitness. While cycling to work spends calories, the intersections and obstacles that slow most commutes can leave your heart puttering far below its target rate. Turn activity into exercise with this techniques for building fitness even on the most stoplight-laden commute.

Acceleration. Go hard after stopping. While a red light might destroy your flow, think of it as a new starting line. When the light turns green, blow off the line with intense energy.

Anaerobic fitness. Burst midblock. From a moderate cruising pace, stand and sprint, reaching your top speed. Your sprints should last between 12 and 20 seconds.

Aerobic fitness. Downshift. Crank your cadence up to 120-plus rpm while focusing on maintaining a smooth, circular pedal stroke.

Muscle. Upshift. Reduce your cadence to 40 rpm. Point your toes on the downstroke, Drop your heel on the backstroke.

Efficiency. Go monopedal. Ride single-legged, one foot on the pedal, the other tucked free of the rotating crankarm. Alternate you propulsion leg with each passing block.