Conditioning · Cycling
Indoor Cycling
Indoor cycling is seated or standing pedaling on a stationary cycle with adjustable resistance. It trains cardiovascular endurance and the legs, with effort controlled through resistance and pedaling speed.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Adjust the saddle so your knee stays slightly bent when the pedal is at its lowest point.
- Set the handlebars within comfortable reach from the saddle.
- Secure your feet in the pedal straps or clips.
- Pedal seated at a steady pace for your planned duration.
- Gradually slow your pedaling during the final minute.
- Apply the brake until the flywheel stops completely.
- Release your feet from the straps or clips.
- Dismount onto the clear side of the cycle.
Form cues
- Keep your knees tracking over your toes
- Keep your elbows soft
- Keep your hips quiet
- Relax your grip
Common mistakes
- Bouncing at high speedLower your pedaling speed or add a little resistance until you stay settled on the saddle.
- Grinding against excessive resistanceReduce resistance until you can turn the pedals smoothly without heaving your torso.
- Pedaling on pointed toesKeep your ankles relatively steady rather than reaching down with your toes on every stroke.
Safety
Poor bike fit or excessive resistance can aggravate your knees or back. A moving flywheel can keep driving the pedals, catching your feet or causing a fall during dismounting.
- Check that saddle and handlebar adjustment locks are fully secured before riding.
- Locate the brake before starting; do not assume the pedals stop when you stop pushing.
- Use the first few minutes as an easy warm-up before increasing effort.
- Stay seated until you can control the pedals comfortably; standing requires enough resistance to support a stable rhythm.
If you have persistent knee, hip, or back pain, choose a supported cycling option or ask a physiotherapist about bike fit before increasing intensity.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Indoor 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, including your warm-up and cooldown in the total time.