Ride a bike
Move your legs, get some air, and go somewhere without opening another app.
MovementNormal effort15 minutes
What you need
A bike. Optional: helmet, water, lights, and a lock.
Preparation
Check the tyres, brakes, and weather. Pick a simple route you already know.
How to do it
1. Check the bike is safe. 2. Ride at an easy pace. 3. Take one familiar route. 4. Stop somewhere briefly. 5. Ride home before it becomes a training plan.
The full brief
Everything you need to know before you log off and do it.
Location
OutsideNear my car or bicycleAnywhere nearbySurprise me
Time
15 minutes30 minutes60 minutesMore than 60 minutes
Effort
NormalHighI need to burn off energy
Tangible result
Finish something usefulMove my bodyGo outsideSurprise me
Required action
Leaving homeHeavy physical effort
