STATIONARY BIKE

Upright or recumbent stationary cycling. Lower body cardiovascular conditioning with adjustable resistance.

HOW TO PERFORM

1. 1

   Adjust seat height so legs reach near-full extension at the bottom of the pedal stroke.

2. 2

   Grip the handlebars lightly — do not lean heavily on them.

3. 3

   Begin pedalling at a comfortable cadence.

4. 4

   Maintain an upright torso on an upright bike.

5. 5

   Adjust resistance to target level. Breathe rhythmically.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Seat too low — causes excessive knee flexion and reduces power.

• Leaning heavily on handlebars.

• Inconsistent cadence.

SCALING / SUBSTITUTIONS

• Reduce resistance.

• Interval training — alternate between higher and lower resistance.

• Increase cadence for cardiovascular focus.

300WOD APPLICATION

RELATED EXERCISES