Conditioning · Cycling · Aquatic Conditioning
Aquatic Cycling
Aquatic cycling is seated pedaling on a stationary bike in a pool. It trains your legs and cardiovascular endurance against water resistance.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Adjust the saddle so your knee stays slightly bent when the pedal is farthest from your hip.
- Set the handlebars within comfortable reach from the saddle.
- Sit on the saddle using the handlebars for support.
- Place your feet securely on the pedals.
- Pedal continuously at a steady pace through the water.
- Gradually slow the pedals to a complete stop.
- Support yourself on the handlebars before dismounting.
- Step off the bike onto the pool floor.
Form cues
- Keep your knees tracking over your toes.
- Keep your grip light.
- Let your shoulders stay relaxed.
Common mistakes
- Rocking from side to sideReduce your pedaling speed until your hips stay steady on the saddle.
- Pedaling with only your toe tipsPosition the balls of your feet over the pedal centers for more stable contact.
Safety
Poor bike fit or excessive pedaling effort can irritate your knees. Slippery surfaces or an unsecured bike can cause falls in the pool.
- Have trained staff position and secure the bike at the manufacturer's specified water depth.
- Use pool handrails when entering or leaving the water.
- Increase speed or device resistance gradually rather than adding improvised external weights.
- Stop if your feet repeatedly slip or you develop joint pain.
Choose a land-based stationary bike if you cannot enter, exit, or stay upright in the pool safely.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Aquatic Cycle
Sets and reps
- Sets
- 1
- Target
- 600–1200 seconds
- Rest
- No rest timer
Start at an effort that lets you speak in full sentences.