How to do the Stationary Bike
Step by step
- Set the seat so your leg is almost straight at the bottom of the pedal stroke.
- Sit tall, hold the handlebars lightly, and start pedaling smoothly.
- Keep the resistance easy so you can spin at a comfortable, conversational effort.
- Pedal in smooth circles rather than stomping down hard.
- Ease off and take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Set the seat height right first - a seat too low grinds the knees; keep effort easy enough to chat through.
Coaching cue
Keep your knees tracking straight forward over your feet instead of flaring out to the sides.
Make it easier or harder
- Easier: Drop the resistance and pedal slower.
- Harder: Add a little resistance or hold a faster spin.
Muscles worked
- Primary: Cardio
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.