Stationary Bike

Setup

1. 01Set the saddle so the knee has a slight bend at the bottom of the pedal stroke.
2. 02Adjust the handlebars so the torso leans comfortably without hunching.
3. 03Place the balls of the feet over the pedal axles or clip in.
4. 04Start pedaling at light resistance to warm up.

Execution

1. 01Build to the target resistance and cadence, typically 80 to 100 rpm for steady work.
2. 02Push down and sweep back through each pedal stroke with a smooth circle.
3. 03Keep the hips stable on the saddle without rocking.
4. 04Hold the target effort for the planned time or intervals.
5. 05Spin easy at low resistance for a few minutes to finish.

Checkpoints

• -Knee keeps a slight bend at the bottom of every stroke.
• -Hips stay level and quiet on the saddle.
• -Upper body stays relaxed with a light grip.
• -Cadence and effort stay steady rather than surging.

Common mistakes

• -Riding with the saddle too low, cramping the knees.
• -Mashing at low cadence with excessive resistance.
• -Rocking the hips to reach the pedals.
• -Gripping the bars hard and loading the shoulders.