MOVEMENT GUIDE / STATIONARY BIKE
Indoor cycling
Set saddle for a comfortable knee bend and pedal smoothly at a repeatable effort.
Target muscles
Heart, lungs and working leg muscles
Setup
Choose a safe route or adjust the machine, begin with 5–8 easy minutes, and pick an effort that matches your experience.
Perform the move
Set saddle for a comfortable knee bend and pedal smoothly at a repeatable effort. Ease down for about five minutes. Record duration and effort; increase one variable at a time and allow recovery between hard sessions.
Why use it?
Accumulate sustainable aerobic work and support weekly activity. A conversational pace can fit around harder strength or sport sessions.
Common mistake
Making every ride maximal.
Alternative
Brisk walk intervals
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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