Indoor Cycling
Adjust seat height so your knee is slightly bent at the bottom of the pedal stroke. Keep your core engaged, shoulders relaxed, and grip the handlebars lightly. Pedal smoothly through the full rotation, pushing down and pulling up. Adjust resistance to match your training goal. Builds leg strength and cardiovascular endurance.
Muscles worked
Primary
Equipment
Stationary bike
How to do it
- Set the seat so the knee stays slightly bent at the bottom of the pedal stroke.
- Start easy for several minutes before increasing effort.
- Keep the torso quiet and pressure even through both pedals.
- Hold the planned pace or interval target without rushing early.
- Reduce effort gradually before stopping.
- Record time, distance, or effort consistently between sessions.
Watch for
- Starting too hard before warming up.
- Letting posture collapse as fatigue rises.
- Changing pace so often that progress is hard to track.
Breathing
Breathe rhythmically and keep enough control to match the session goal.
Tip
Use the same setup each time if you want reliable progress data.
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