01 · (13 pages)
The Cycling Knee Blueprint
the five-minute saddle-height check, and the two knee-pain patterns it usually explains
HUMAN DYNAMIX · KNEE PROGRAMS
The Cycling Knee Program
Your knee isn't unfit. Your saddle might be.
Cycling is one of the most knee-friendly sports there is. When cyclists do get knee pain, it's rarely about riding too far, it's usually the saddle height or pedalling technique. Saddle height alone is one of the most consistently identified factors in cycling knee pain, more than weekly mileage, and it's also one of the easiest things to fix.
4files
16sessions
20exercises
$24.95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
cyclists who want to ride further or climb more without knee pain, whether riding for fitness or building toward a specific event.
Educational content. Not medical advice. This program does not replace an in-person assessment or a professional bike fit.
ONE SYSTEM. FOUR TOOLS.
What's inside:
02 · (14 pages)
8-Week Program
Fit & Technique, Build, Peak and Recover phases with a full riding plan and a knee-balance strength routine
03
Tracker
log rides, fit checks and knee pain, and know exactly when to progress
04
Quick Guide for your phone
the rules for every ride, including the fit check
A CLEAR PLAN
Understand. Train. Track.
starts with a bike fit check before any training plan, then builds cadence, glute and hamstring strength, and real hills, in that order.
01
Understand
the five-minute saddle-height check, and the two knee-pain patterns it usually explains
02
Train
Fit & Technique, Build, Peak and Recover phases with a full riding plan and a knee-balance strength routine
03
Track
log rides, fit checks and knee pain, and know exactly when to progress
Preview from the included English-language files.
EIGHT WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1–2
Fit and technique
Confirm your bike fit and build a smooth, high-cadence pedal stroke before adding real resistance.
Weeks 3–5
Build
Longer rides and gentle hills, with glute and hamstring strength building alongside.
Weeks 6–7
Peak
Real hills and your longest ride, matching your target event's climbing profile if you have one.
Week 8
Recover and ride
Arrive at your event or normal riding routine with knees trained for exactly this demand.
The plan gives you structure. How your knee responds decides when you step up.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log rides, fit checks and knee pain, and know exactly when to progress
View preview ↗
Preview from the included English-language files.
HUMAN DYNAMIX
Expertise you can use at home.
Written by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.
Ask us a question ↗GOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Who is this program for?
cyclists who want to ride further or climb more without knee pain, whether riding for fitness or building toward a specific event.
How does the program work?
starts with a bike fit check before any training plan, then builds cadence, glute and hamstring strength, and real hills, in that order.
What format are the files?
Three English-language PDFs and a spreadsheet tracker.
Is it a subscription?
No. This is a one-time purchase.
Does this replace an in-person assessment?
Educational content. Not medical advice. This program does not replace an in-person assessment or a professional bike fit.
KEEP MOVING
Your next step starts with a plan.
Your knee isn't unfit. Your saddle might be.
$24.95 complete system · one-time payment
Digital English-language guides