All workouts

Stationary bike

Low-impact cardio, quads

20 min · level 6LegsCardio

How to do it

  1. 1Set the seat so the knee is slightly bent at the bottom of the pedal stroke.
  2. 2Sit tall with a light grip on the bars.
  3. 3Pedal at a steady cadence; add resistance rather than spinning wildly.
  4. 4Ease off the last couple of minutes to cool down.

Avoid

A seat so low the knees come up past the hips.

Coaching notes

Why do it
Low-impact cardio that is easy on knees and hips and adds quad work.
Breathing
Steady breathing; push harder only if you can keep it controlled.
Tempo
Steady cadence · add resistance to make it harder.

Be careful

  • Set the seat height before you start.
  • Keep the knees tracking over the feet.
  • Stop if the seat causes numbness — adjust or stand briefly.

Common mistakes

  • Seat too low
  • Bouncing in the saddle at high speed
  • Hunching the shoulders