Stationary bike ride
A stationary bike ride over a set distance at your target pace.
How to do it
- Set the saddle height so your knee stays slightly bent at the bottom of the stroke.
- Place the balls of your feet on the pedals and hold the handlebars without tension.
- Choose a resistance at which you can hold your target pace.
- Pedal smoothly in circles, without jerking, at an even cadence.
- Keep your back straight and shoulders relaxed, without rocking your torso.
- Watch the distance and pace, and at the end lower the resistance and spin lightly for a couple of minutes.
Key technique cue
Match resistance to your target pace and pedal smoothly throughout the stroke.
Common mistakes
- ✕ A saddle set too low or too high
- ✕ Jerky pedaling with a rocking torso
- ✕ Too much resistance at a low cadence
- ✕ A hunched back and tense shoulders, hanging on the handlebars
Benefits
- ✓ Builds overall endurance
- ✓ Works the legs with low impact on the joints
- ✓ Lets you measure distance and pace precisely
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Stationary bike ride
- Recumbent bike Z2
- Outdoor cycling
- Stationary bike Z2
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Step 3 -
Step 4
About the exercise
A stationary bike ride is distance-based work at a set pace, with the resistance chosen to match your goal. It works the quads, glutes and hamstrings and builds overall endurance with almost no impact on the joints. It suits beginners and anyone who wants to run a cardio block by distance and time.
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