- EquipmentCardio machine
- PatternCardio
- Repsheld for time
Set the seat height so your knee stays slightly bent at the bottom of the pedal stroke, and adjust the handlebars to a comfortable reach.
First cueKeep the knees in line with the feet.
How to do the Stationary Bike
Set up. Set the seat height so your knee stays slightly bent at the bottom of the pedal stroke, and adjust the handlebars to a comfortable reach.
- Start pedalling at a light resistance to warm up.
- Increase the resistance or cadence to your target effort.
- Ease off for a few minutes before stopping.
Form cues
- Keep the knees in line with the feet.
- Relax the upper body.
- Pedal in smooth circles.
Common mistakes
- A seat so low the knees bend sharply at the top.
- Rocking the hips side to side.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
On the way: Quads.
Track it in StatBlockFit
In the StatBlockFit app the Stationary Bike is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Stationary Bike?
Set up: Set the seat height so your knee stays slightly bent at the bottom of the pedal stroke, and adjust the handlebars to a comfortable reach. Steps: 1. Start pedalling at a light resistance to warm up. 2. Increase the resistance or cadence to your target effort. 3. Ease off for a few minutes before stopping. Form cues: Keep the knees in line with the feet. Relax the upper body. Pedal in smooth circles. Common mistakes: A seat so low the knees bend sharply at the top. Rocking the hips side to side.