{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Indoor Cycling",
      "kind": "common"
    },
    {
      "text": "Stationary Bike",
      "kind": "common"
    },
    {
      "text": "Exercise Bike",
      "kind": "common"
    },
    {
      "text": "Spinning",
      "kind": "brand"
    },
    {
      "text": "Stationary bike cardio",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "calves",
        "role": "synergist"
      },
      {
        "muscle": "tibialis-anterior",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning"
    ],
    "movement_patterns": [
      "cycle"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "stationary-bike"
      ]
    ]
  },
  "external_ids": {
    "wger": "1618"
  },
  "id": "oec:stationary-cycling",
  "instructions": {
    "setup": [
      "Adjust the saddle height so there is a slight bend in the knee (roughly 25 to 35 degrees) when the pedal is at the lowest point of the stroke.",
      "Adjust the handlebar height and reach to allow a comfortable forward hinge from the hips without rounding your spine excessively.",
      "Step onto the bike, sit firmly on the saddle, and secure your feet into the pedals or toe cages."
    ],
    "steps": [
      "Begin pedaling smoothly in a continuous circular motion, pushing down through the ball of the foot and drawing through the bottom of the stroke.",
      "Maintain a steady rhythm, keeping your knees tracking inline with your toes.",
      "Keep a relaxed grip on the handlebars and avoid collapsing your weight onto your wrists.",
      "Adjust the resistance and cadence to achieve the desired training intensity."
    ],
    "breathing": "Breathe continuously and rhythmically, matching your breathing pace to your cadence and effort level.",
    "cues": [
      "Pedal in smooth circles",
      "Knees track straight forward",
      "Relax your shoulders and grip"
    ],
    "common_faults": [
      {
        "fault": "Saddle set too low or too high.",
        "correction": "Adjust the seat height to ensure a slight bend in the knee at the bottom of the pedal stroke to avoid joint strain."
      },
      {
        "fault": "Bouncing in the saddle at high cadence.",
        "correction": "Increase the magnetic or flywheel resistance slightly to stabilize the pedal stroke."
      },
      {
        "fault": "Excessive weight bearing on handlebars with hunched shoulders.",
        "correction": "Support your upper body through your core and hips while keeping a light, relaxed grip."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure all seat and handlebar adjustment pins are securely locked into place before starting."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "speed",
          "cadence",
          "power",
          "resistance-level",
          "heart-rate",
          "calories",
          "rpe"
        ]
      },
      {
        "required": [
          "distance",
          "duration"
        ],
        "optional": [
          "speed",
          "cadence",
          "power",
          "resistance-level",
          "heart-rate",
          "calories",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Stationary Cycling",
  "previous_ids": [
    "oec:stationary-bike-cardio"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Stationary bike cardio",
        "url": "https://wger.de/en/exercise/1618/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Tierrasverdes"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cycling"
    },
    {
      "type": "variation-of",
      "target": "oec:cycling"
    },
    {
      "type": "substitute-for",
      "target": "oec:recumbent-bike"
    },
    {
      "type": "substitute-for",
      "target": "oec:stationary-bike"
    },
    {
      "type": "substitute-for",
      "target": "oec:stationary-bike-cycling"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "seated"
  },
  "status": "active",
  "summary": "Pedal an indoor stationary bicycle to build cardiovascular endurance and lower-body muscular stamina."
}