Stationary Bike Walk

Setup

1. 01Set the saddle so the knee has a slight bend at the bottom of the stroke.
2. 02Select a light resistance that feels like a relaxed walk.
3. 03Sit tall with a light grip on the handlebars.
4. 04Begin pedaling at a comfortable, unhurried cadence.

Execution

1. 01Spin at an easy 60 to 80 rpm with light resistance.
2. 02Keep breathing fully conversational throughout.
3. 03Maintain a smooth, even pedal stroke without surges.
4. 04Continue for the planned duration, staying relaxed.
5. 05Step off once the legs feel loose and refreshed rather than worked.

Checkpoints

• -Effort stays easy enough to speak in full sentences.
• -Pedal stroke stays smooth with no mashing.
• -Posture stays tall and shoulders relaxed.
• -Heart rate stays clearly below training-interval levels.

Common mistakes

• -Letting the effort creep up until it becomes a workout.
• -Slumping over the bars during long easy spins.
• -Using a saddle height carried over from another rider.
• -Cutting recovery spins so short they do nothing.