Recumbent bike Z2
Steady work on a recumbent bike in heart-rate zone 2 with support for the lower back.
How to do it
- Adjust the seat so the knee stays slightly bent at the far point of the stroke.
- Press the lower back into the backrest and relax the shoulders.
- Rest the hands on the grips without tension.
- Set the resistance and cadence so your heart rate stays in zone 2.
- Breathe through the nose, evenly and calmly; if you have to breathe through the mouth, ease off.
- Keep a constant rhythm until the set time is up.
Key technique cue
Keep your lower back against the seat, hold Zone 2 heart rate, and breathe through your nose.
Common mistakes
- ✕ Lower back lifting off the backrest
- ✕ Resistance so high that you leave the zone
- ✕ Seat set too close or too far
- ✕ Tense shoulders and a tight grip
Benefits
- ✓ Builds an aerobic base
- ✓ Minimal load on the back and joints
- ✓ Easy to hold a steady heart rate
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Recumbent bike Z2
- Outdoor cycling
- Stationary bike ride
- Stationary bike Z2
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Step 3 -
Step 4
About the exercise
The recumbent bike has you pedal in a semi-reclined position with back support. It loads the quads, glutes and cardiovascular system while the back and joints are barely strained. Zone 2 work suits building an aerobic base, recovery and beginners.
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