Cardio / Stationary Bike
A seated cardio machine movement that drives a flywheel through a continuous pedalling cycle, training the legs with no impact through the joints.
Stationary Bike
beginner
compound
Set the saddle height so your knee stays slightly bent at the bottom of the pedal stroke, then sit down and place the balls of your feet on the pedals.
Take the handlebars with a relaxed grip and sit tall, with your back neutral and your shoulders down.
Push one pedal down and forward while the other rises, keeping the effort in your legs rather than pulling on the bars.
Keep pedalling in a smooth, even circle at a steady cadence, breathing in rhythm with the stroke.
Adjust the resistance to hold your target effort, and continue for the desired time or distance.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
