Stationary Bike Run

Setup

1. 01Set the saddle so the knee keeps a slight bend at the bottom of the stroke.
2. 02Choose a moderate resistance that allows a fast cadence.
3. 03Set the hands on the bars with relaxed shoulders.
4. 04Spin easy for 2 to 3 minutes to warm up.

Execution

1. 01Increase cadence to a brisk 90 to 110 rpm, like a hard run effort.
2. 02Keep the pedal stroke smooth and circular at the higher speed.
3. 03Hold breathing at a strong but sustainable effort.
4. 04Maintain the pace for the planned interval or steady block.
5. 05Drop to an easy spin between intervals or to cool down.

Checkpoints

• -Cadence stays high without the hips bouncing on the saddle.
• -Effort feels like a tempo run: hard but repeatable.
• -Upper body stays still while the legs spin fast.
• -Resistance is enough to load the legs, not just spin air.

Common mistakes

• -Bouncing in the saddle from too little resistance at high rpm.
• -Grinding heavy resistance at a slow cadence instead of the fast run-like effort.
• -Letting the effort drift down as the interval goes on.
• -Skipping the warm-up spin before the first hard block.