Stationary Bike

oec:stationary-bike

Pedal on an indoor stationary bicycle against adjustable resistance for cardiovascular conditioning and lower-body endurance.

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Also called: bike, exercise bike, indoor cycling, upright bike

How to do it

Adjust the seat height so that your knee has a slight bend (approximately 25 to 35 degrees of flexion) when the pedal is at the lowest point of the stroke.
Adjust the handlebar height and reach so you can grip them comfortably without excessively rounding your back.
Secure your feet onto the pedals using the straps or clip-in system.

Begin pedaling with a smooth, continuous circular motion, driving down through the midfoot and pulling up through the back of the stroke.
Maintain a steady cadence, keeping your chest open and shoulders relaxed.
Adjust the resistance level as programmed to meet your target intensity or heart rate.
Continue pedaling smoothly for the desired duration or distance.

Breathe rhythmically and continuously, matching your inhalations and exhalations to your pedal cadence.

Saddle set too low, causing excessive knee flexion and anterior knee discomfort.: Raise the saddle until only a slight bend remains in your knee when your leg is extended at the bottom of the stroke.
Excessive upper-body swaying or bouncing on the saddle.: Stabilize your torso, engage your core, and increase resistance if your cadence is out of control.
Rounding the spine and placing excessive weight on the handlebars.: Hinge slightly at the hips, keep your chest lifted, and maintain a light, supportive grip.

Ensure all adjustment pins on the saddle and handlebars are securely locked before mounting.
Do not stop moving your legs abruptly if using a fixed-gear flywheel; gradually reduce cadence or engage the emergency brake.

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