Cardio · Machine
Stationary Bike
The stationary bike is pedalling an indoor bike against adjustable resistance. It is easy on the joints, simple to learn and suits everything from easy recovery rides to hard intervals, which makes it a good first cardio machine.
How to
Machine- 1 Adjust the seat so knees stay slightly bent.
- 2 Ride at a steady cadence and resistance.
- 3 Spin easy for 2–3 min to cool down.
Tips
- At the bottom of the pedal stroke the knee should still bend slightly.
- A cadence of 80 to 95 turns a minute is easy on the knees.
- Log the distance the bike shows along with the time.
Common mistakes
- A seat so low the knees come up high.
- Bouncing on the saddle at a high cadence with no resistance.
- Gripping the handles hard and hunching the shoulders.
Muscles worked
Main
- Heart and lungs
- Quads
Also working
- Glutes
- Hamstrings
- Calves
Breathing and bracing
Breathe steadily; on hard intervals, breathe as deeply as you need.
How long and how often
- Easy
- 20–45 min at moderate resistance, 2–4 times a week
- Intervals
- 8–10 × 30 s hard with 90 s easy between
- Recovery
- 15–20 min very easy after a leg day
Setup
- 1 Set the saddle so the knee stays slightly bent with the pedal at the bottom.
- 2 Set the handlebars so you reach them with a slight bend in the elbows.
- 3 Strap the feet in if the pedals have straps.
Technique in detail
- Pedal in smooth circles rather than stamping down.
- Keep the hips still on the saddle; do not rock side to side.
- Hold a cadence of about 80–95 turns a minute on steady rides.
- Add resistance, not speed, when you want it harder.
- Keep the shoulders relaxed and the grip light.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
What saddle height is right?
At the bottom of the stroke the knee should stay bent by about 25–35°. Too low strains the knees; too high makes the hips rock.
How do I log it in Volu(me)?
Log the distance and minutes the bike shows.
Does cycling hurt leg gains?
Moderate cycling fits well with strength training and can even help recovery.
Log it in Volu(me)
Add Stationary Bike to any workout and log distance and time. The app works out your speed and keeps your longest session.